Happy hormones were a little low today, dealing with some internal stuff so I knew today was going to be a grind.
Movement Protocol for glute/hips
2 rounds
– banded alternating side steps x 20 (10/side)
– banded squats @ 2020 x 8
– Russian baby makers x 5
– spiderman stretch x 30sec/side
A1. Front squat; @ 20X1 x 4-5, rest 90 sec
265(5) – 275 (5) – 285(4) – 295(4)
A2. Wtd pull up; @ 20X1 x 4-5, rest 90 sec. x 4 sets
50(5) x 3 – 60 (5)
+
B. AMRAP 20 sec; STO @ 135, rest walk 1:40 x 4 sets
1st – 17 – all push press
2nd – 17 – all push press
3rd – 15 – went to push jerk about half way through
4th – 15 – same as above
+
C1. BB RDL @ 2020 x 6, rest 1 min
225 across – could have gone heavier but would not have been able to maintain tempo
C2. Goblet Squat @ 2020 x 8, rest 1 min x 3
53 – 62 – 70
+
D. EMOM for 8 min; row 10 calories
Done, but did not track my approximate finishes.