After a day of rest, back felt just fine again. Whew. Dodged a bullet with the whole pulling on the socks thing and stopping the moment I felt something weird...
DAY 4 — POSTERIOR CHAIN + CARRIES
Warm-up
Easy bike — 3:00
KB deadlift with 35 — 10
Glute bridges — 10
Reverse lunges — 8/leg
Light trap bar reps — 2 x 5
Rest 30 sec between pieces
Workout
A. Broad Jump
4 x 2
Full reset
Rest 45 sec
RESULTS: Done. Why is volume going down over time? It’s fine, just curious.
B. Trap Bar Deadlift
EMOM 10: 3 reps @ 285
Goal: speed and perfect brace
If speed drops badly after round 8, stop at 8
RESULTS: Done, a bit easier than last time.
C. DB Reverse Lunge
3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets
RESULTS: Done, no real problem here.
D. Barbell Hip Thrust
4 x 8
Loads:
285
295
305
315 if form is clean
Rest 90 sec
RESULTS: Done, 315# was the first real challenge I’ve had with this movement.
E. Farmer Carry
5 x 60m @ 62s
Walk back and rest until breathing is mostly under control
Target rest: about 60-75 sec
RESULTS: Done, tough as always but succeeded.
F. Side Plank
3 x 30 sec/side
Rest 20 sec between sides
Rest 30 sec between sets
RESULTS: Not hard. Done.