23rd
A. Glute Bridge @1113; 8-10×3; Rest 75 seconds – 10 reps x 3 sets – unweighted.
B. Split squats @1010; 8-10/side x3; Rest 45 seconds between sides – http://robertsontrainingsystems.com/blog/the-90-90-split-squat/ – 10 reps x 3 sets – had to self-correct quite a lot. Wasn’t firing right glute when it was back leg, and a bit of ribcage flaring.
C. Lat Pull down @30×1; 4-6×5; Rest 2 minutes – ribs down, look straight forward, make double chin – 6 reps x 1 set, 50lb; 6 reps x 1 set, 70lb; 6 reps x 1 set 90lb; 6 reps x 1 set, 70lb. Had to drop last set, ‘cos conscious of intra-ab pressure.
D. Deadbugs; 3-5/side x5; Rest as needed – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/ – 3 reps x 5 sets each side. Quite a bit of discomfort right side inguinal. Was only able to extend leg to 45 degrees at knee; was difficult to keep lower back on mat past this point.
+
5 minute jog – Did 5 min row instead, ‘cos only treadmill. 1,117m first set, 1,138 second set. 3 min rest.
Rest as needed
5 minute jog

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