Check out my ass

So I imagined coming back to the gym totally refreshed and recharged from my week off. I even imagined pulling some PR weights, considering rest is good, right? I didn't exactly take into account that I was resting because I was SICK. I lost 8# in a single week, and didn't get off the couch for five days straight. I'm gonna have to work back to "normal" strength, speed and endurance.

In an effort to fix my squat issues, I'm going to start working glute and hamstring activation drills into my warm-ups a few days a week. There is the most awesomest article here, with lots of other links to tests, drills and videos to help those of us with dominant quads.

Warm-up

• Jump rope 3:00
• 20 double-unders (3/4/13)

Focus work - ass

2 rounds of:

• Bulgarian split squats (10L/10R)
• Cook hip lift (10L/10R)
• Box squats (10)
• SLDL 16K kettlebell (10L/10R)

Workout (variation from a main site WOD)

3 rounds @ 65# of:

• 15 deadlift
• 12 power clean
• 9 front squat
• 6 push press

Rest between rounds

7:19 / 6:09 / 5:40

This was ridiculously tiring. It's like my body forgot how to do a lot of those movements - hence my time improving as the rounds went on. Which, I guess, gives me hope for getting back to a "normal" level of strength and cardio capacity quickly.

I'm going to abandon my own programming for two weeks and just work main site WODs. My KB cert is coming up, and I need to get back to my normal strength and met-con capacity quickly. I think plain old CrossFit will do the job faster than anything I could come up with on my own.