A. Back Squat @22X1; 2.2.2 reps; rest 30s/2:30 x 3 sets
Same as Wed - 170-170-175, still challenging but felt a bit easier than Wed, legs felt fresher and I think just knowing how the clusters would feel helps too.
B1. Med ball hamstring curls; 10-12 reps; rest 30s
B2. Fire hydrants right; 30s of movement; rest 30s
B3. Walking lunges - db's if possible - no hip pain or stop; 14-16 alt reps; rest 30s
B4. Monster walk backwards; 30s; rest 30s
B5. Fire hydrants left; 30s of movement; rest 90s x 3 sets
This was fun - I love new movements, finding out how things are going to feel, learning more about positioning and tendencies and all that. One big lesson - even though my left hip has been good, there's definitely still something going on structurally. On the fire hydrants, I had much better (and easier) range of motion on the right side - getting the leg out to 90 degrees with no shift in my hips was no big deal...NOT SO on the left side, where I could not get to 90. Nothing hurt, it just did not have the same range. Useful info, def something I'll share at my next massage (I see my usual therapist in two weeks).
Otherwise, went well. Lunges = 14 reps w/ 25lb DB in each hand, both hip flexors felt a bit tight but it wasn't pain just stretching. Hamstring curls = 12 reps @ 14lb med ball (not sure how much the weight matters).
C. 20 Minute EMOM:
1st: 10 DB thrusters 20-25lbs *if shoulder hurts go to goblet squats*
2nd: AB 40s @ 85%
3rd: 10 Russian KBS 70lbs
4th: Row 40s @ 85%
AB was definitely the toughest part of this! That thing just sucks...Results:
Thrusters @ 25lb = about 20 sec each round, shoulder was not a problem at all
AB = RPM ~68-70, 11 cals each round
KBS = 15 sec each round
Row = 1:50/500m pace average each round
D. 20 Minute mobility
Did a TON of hip mobility banded stretches, foam rolling, lax ball to the hip flexors and psoas) plus some shoulder. Will do ROMWOD before bed.
OVERALL: Even though the hip hasn't been bothering me recently, it was interesting to see how the ROM is still different. There was no pain or extra issues on that side during any of the work, but it was a bit tighter after. Clearly need to stay on top of it and keep working with my therapist to get to the bottom of any underlying structural issues. But overall happy with this day.
Love the feedback about the accessory work. A big part of it is to help us not only see differences in movement but hopefully start doing things that will help improve movement as well. Very happy that the thrusters did not bother your shoulder - looks like we have a starting place for some pressing work.
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