I haven’t been sleeping well. I have a bout of poison ivy and my sleep scores have not been good. Last night was 46. It took everything I had to get up and out of bed at 4:30 am this morning. Very challenging but I did it.
I started my workout with bands tied around my knees and I did 100 reps spreading my knees against the resistance of the bands. Next, I placed the yoga ball between my knees and did 100 reps pressing against the ball. I then moved to the back of my bike and tied my ankles with the bands, placed the ball between my knees and did 100 reps spreading my ankles against the resistance.
I used a different band wrapped around the leg of the work bench in my garage and did 100 reps extending me left leg to the side against the resistance. I repeated the same with the right leg. I then repeated the same with left leg this time pushing my leg directly back against the resistance. I repeated with the right leg.
I used a band with Velcro straps wrapped around both ankles and did 98 reps walking side to side. After this I moved to squats. Again focusing on deeper squats. My first set was 135 pounds for 8 reps. I increased weight to 185 pounds and did 3 RFQ which means rounds for quality. I did 5 reps each set. I finished with one more set of 8 reps at 135 pounds.
I then did a 20 minute AMRAP consisting of 400M run followed by 10 Romanian Deadlifts for hamstrings, 24 walking lunges, and 45 calf raises with 80 pounds. I was able to complete almost 4 rounds. The last round I just finished the run when time expired. Overall, I got it done but because of the poor sleep quality I felt pretty sluggish and was challenged to complete. Tonight, I will try and get a better night sleep and prepare for a good run tomorrow. Have a good day everyone!