Today's #Workout

Hamstring rehab: 3 rounds
- 5x 25" nordic hold
- 5x 5" RD / SLRD (25 kg)
- 10 KAS glute bridges (25 kg)

Warm up: 8 min AMRAP
- 30" machine
- 5 bootstrap squats
- 10 deadbugs
- 10 glute bridges on heels
- 5 inchworms
- 5 suitcase deadlifts e/s (12,5kg)

Strength: Deadlift + See-Saw press
- 3x 65 kg
- 2x 68 kg + 10 see-saw press x 6 kg
- 1 x 70 kg
- 3x 65 kg + 10 see-saw press x 6 kg
- 2x 68 kg
- 1 x 70 kg + 10 see-saw press x 6 kg

Workout: "Brasstown Bald", 5 rounds for time, timecap 16:00
- 12 cal echo bike
- 12 DB deadlifts (2x 15kg)
- 30 m farmer carry (2x 15 kg)
I managed RX(!) and finished in 11:25, which was a bit faster than the expectation, so coach suggested next time I up the weights a bit

Super happy with the 70 kg deadlift without pain and a decent RX workout (doesn't happen often!)

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

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https://www.fitsavanna.co.ke/article/lifting-hooks-back-training-grip-strength-biomechanics

Yesterday's #Workout - Hamstring rehab work

4 rounds
- 5x 25" nordic hold
- 5x 5" RD / SLRD (25 kg)
- 10 KAS glute bridges (25 kg)

Tabata: glute bridge hold with lat pull down

Deadlift work
- 5x 35 kg
- 5x 45 kg
- 5x 55 kg
- 5x 60 kg
- 5x 65 kg

Super happy to be slowly increasing weight in deadlifts slowly but surely without my hamstring rehab taking a step back or two
#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #HamstringRehab #HamstringPT #TrustTheProcess

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Today's #Workout

Hamstring rehab: 4 rounds
- 5x 5" hold SLRD (25 kg)
- 10 KAS glute bridges (25 kg)

Warm up: 8 min AMRAP
- 30" machine
- 5 bootstrap squats
- 10 deadbugs
- 10 glute bridges
- 5 pike push ups
- 5 suitcase deadlifts e/s (12,5 kg)

Strength: Tempo Deadlift 4" down
- 5x 50 kg
- 3x 55 kg
- 1x 60 kg
- 5x 55 kg
- 3x 60 kg
- 1x 65 kg
Slowly building back up on weights without damaging the hamstring again

Workout: "Twelfth Man" 2 min work, 1 min rest (max 6 rounds) scaled to
- 12 box step ups (20in)
- 8 deadlifts (45 kg)
- max push ups on box (20in)
Continue doing rounds until reaching 50 push ups (if that's 3 rounds, then continue until 75 push ups)
I did 75 push ups in 13:25

This was a very nice workout to start the week off
#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #TempoDeadlift

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Today's #Workout Hamstring Rehab

4 rounds
- 5x 25" nordic hold
- 5x 5" hold RD (round 1, BB, 25 kg) / SLRD (rounds 2&3, BB, 25 kg) e/s
- 10x KAS glute bridge (BB, 25 kg)

(I had to split this: first the 4 rounds of nordic holds, then 4 rounds of (SL)RD+KAS bridge - the gym was too full to take all that space + 2 barbells)

Tabata: glute bridge hold with banded lat pull

#HamstringRehab #HamstringPT #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon