Legs and Random

Single Leg Hip Thrust
25x10
35x10
40x10

5 Rounds for time
10 Overhead Squats - 65
Farmers Walk, across studio and back with 240 pounds
Time: 11:35

Single Leg Box Jumps
3 sets of 5, last two sets were on on highest foam box.

Single Arm Overhead Crunch - 3x10.....25

Good workout, the timed portion was tough but fun, overhead squats were on the easy side.  The single leg box jumps were for fun but still tough.

Legs + Random

Hip Thrusts
135x15
225x15
275x15
325x15

Prowler, push there, drag back
180
270
270
270

Overhead Squats
45x10
65x10
65x10
65x10

Cable Deadbug - 3x10.....30

sets of 15 on hip thrusts really burn, the prowler was also a challenge.  The overhead squats felt great.

Legs + Random

Single Leg Hip Thrust
BWx10
20x10
25x10
30x10

For time
Prowler push there and back for 4 sets at 270
Time: 10:16

Overhead Squats - 3x10.....45

Shoulder tap - 3x10

Good workout, overhead squats were kept light to slowly get back into the grove, 45 pounds was pretty light but got full range of motion.

Core ish

My core ish workout again, and again a bit shorter, started with my biggest goat.

Overhead Squats (lots of warming up with bar)
65x5
65x5
85x5
95x2
95x2

For time
50 Ab Rollouts
Time: 5:14

Machine Crunch - 150x15, 170x15, 15

I failed a third attempt at 95, and wanted three on the last set as well but my shoulders were giving out.  It's an awkward angle, but I also haven't worked on them in months, so I'm happy I can still jump back into them and do what I used too.  The rollouts for time was the hardest part.

Mostly Conditioning

I won't lie I was a tad worried about this workout, even though my back feels back to normal I can't simply jump back into what I was doing before.  Today was a workout with Eric and Seteena, ya not so easy.

Complex (8 reps each of deadlift, hang power clean, thruster, back squat, bent over row)
95
95
135 (did 5's for this one)

Box Jumps at 37 inches
5 reps at just bodyweight
5 reps holding 10s
5 reps holding 15s

Overhead Squat - 3x5 at 65

Prowler (1 set equals 2 trips across gym)
90 1 set
180 1 set
270 1 set
270 1 set

I dislike complexes for a reason, they suck, Eric made this one up.  The sets at 95 were tough but smooth, because 135 was my last set I wanted to try the heavier weight but only did 5 reps of each movement and it still killed me.  The box jumps were for fun, the overhead squats were to kill time till the others wanted to do the prowler.  The last two sets of the prowler were death, they started with a run but turned into a walk that was agonizing to finish.  Best of all, back held up great, legs barely did (in a good way), great workout!!

Legs

Even though my back was pretty sore from the conditioning I did with Eric last week, it felt better now I just had to be careful to not let that injury come back.

Overhead Squats
65x6
65x6
75x6
85x5
95x3

Superset
Back Squat (just below parallel) - 135x10, 155x10, 185x10
Box Jumps - 3x5 at 37 inches

100 Travelling Lunges (50 per leg)

The overhead squats are getting better, if I push my hands all the way out to the ends it seems to put less pressure on my wrist, 95 felt hard but it was good solid 3 reps, very happy with how it's improving.  The back squats was the only thing that really worried my back, but it felt really good, the box jumps got my heart rate up and hurt the legs too.  The lunges burned.  Great workout!

Leg Conditioning

Eric and a fellow female trainer wanted to try the prowler, the death device, it lived up to it's name.

Prowler, fast (1 set equals 2 trips across gym)
90x1 set
90x1 set
180x1 set
270x1 set (I almost died here)
135x1 set dragging backwards with trx bands

Overhead Squat Practise
worked up to 3 sets of 5 with 65, felt smooth, also did some hang squat snatches.

That set at 270 nearly killed me, my legs locked up something fierce, I fell over afterwards and needed some time to recover.  The set at 135 dragged backwards was all legs, breathing was fine but damn my legs had nothing to give, for something so simple it just kills you.  With the overhead squats it was again my wrist that slowed me down, I may need to wear straps or keep working on it but I'm still glad it wasn't any issue with flexibility.

Full Body

I bought some new shoes, proper weightlifting shoes, or olympic lifting shoes.  I have heard people say that make a big difference on the two lifts.  Today I broke them out for the first time and tested out some squats.

Front Squats
135x5
165x5
185x5
205x5
225x4

Overheard Squats
45x5
45x5
45x6
65x5
85x3

100 Pushups

Wow what a difference the shoes made.  I couldn't even overhead squat an empty bar without my heels elevated by a bumper plate, and adding weight was not going to happen.  Today the bar fell effortless, I was warmed up from the front squats but everytime in the past I attempted overhead squats I really warmed up.  I even added weight, the 65 felt pretty easy too and the only reason I stopped at 3 reps at 85 was because of my wrists, they'll just need to get used to such an awkward grip.  It's a poor leg developer do to the light weight, but it's a good mobility exercise and very popular crossfit move, plus it just looks cool.  With proper and consistent training I should be able to get to 100 pounds in no time.  The front squats were good but shit that 4th rep on the last set hurt like a bitch, I thought my ass was going to explode.  I have been having some glute and lower back stiffness lately, it's getting a little unnerving so I may rest it a bit incase the open requires it, which it almost for sure will.  Pushups were for fun.