10/21/24 abbreviated work/makeup + dailies.

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Today I was woken up pretty early by my boss asking me to travel again in December. I was helping with the baby so I couldn't go out back to train. I did an abbreviated session with my kensui vest and olympic dumbell. I did my dailies and hip thrusts at work. 

Lunges +50lbs
7, Walking
5, 2, 5, Reverse
I did these with my kensui vest. I don't like the feeling of my inactive leg touching the ground and making my bottom position inconsistent. I have great mobility so my max ROM is much lower than a knee. I'll figure something out next time I have to do weighted single leg work. 

Dumbell OHP @25lbs
15, 15, 15
The position I pressed from was the exact position that my injury flares up at. It wasn't that bad though. I think continuing to do these side presses will help.

Kroc row (arm support) @75lbs
20
I've attempted kroc rows in the past but didn't "get" them. I kept trying to make my form pretty but this is a movement that's all about brute force and raw power. I focused on letting the weight stretch my back at the bottom and yanking it forcefully from that position (safely). This time I used an arm support, but I want to experiment with using my posterior chain a little in the future. Kroc rows are going into my regular rotation from here on out.

--Dailies--
Elevated Dragon squat
5, 5
Big loss in reps. Lack of sleep and probably fatigue from the lunges.
Dragon flag
5, 2, 2, 2, 2
I tried dragon flags on a whim and actually got it for reps. Only issue is that the position my arms have to hold really stresses my biceps. I had to stop every one of these sets because my bicep felt like it was going to tear.
Pull-ups
7, 3
Not bad. 
Handstand wall + free
10s, 9s, 10s, 13s, 22s
+
2s
Wall work is still getting better. I'm separating from the wall more consistently but my body and muscles were a little tired today. I tried doing free Handstands but I couldn't get a consistent kick-up
---

Single leg Deficit  hip thrust
16, 10, 10, 10, 4
8, 2, 10, 10, 8, 2, 10
This was my makeup for missing hip thrusts. I was a inspired by David Goggins today so I shot for 100 reps that I was going to do even if it was 1 at a time. Normally I would do 3 sets to failure, but after doing the work it's clear to see just how much more I'm able to do. The glute pump was ridiculous... 

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