Neck/shoulder nerve flossing –
Strict pullup with 90 degree neck rotation at top x 2/side) x 3 reps https://www.youtube.com/watch?v=_EnwZ2kj1yU
arm extended cervical flexion/rotation x 3-5/side
Soft rolling on floor x 1/side with arm lead and 1/side with leg lead
1-arm front plank rotating to side plank x 5/side
1-arm ring row hang rotate away and back x 5/side
rest 15-30 sec bt movements as needed, 2-3 times through
Couldn’t find anything on the soft rolling on floor w/arm and leg lead so I improvised and tried to come up with what I thought it could be
+
A – EMOM x 5 – 2 split jerks
205 – maybe a little aggressive for high quality over the course of 10 reps
B – EMOM x 5 – 3 push presses
165 – if A was aggressive then this felt much easier
C – EMOM x 5 – 4 strict presses
135 – I made it, but the last set was a grind and wasn’t sure if I was going to get it. Hardest part was feeling lockout for the last few reps
D – EMOM x 5 – 5 bench presses
165
E – EMOM x 5 – 10 ring dips
done – last few reps on the last 2 sets were tough. Not sure I could’ve done one more set of unbroken reps
F1 – Bent over BB rows x 8 with pronated grip + 6 with supinated grip, rest 45 sec
135
F2 – Band pull aparts with straight arms x 10 with palms up + 10 with palms down, rest 90 sec x 3
done
G – BB rollouts 3 sets of 8-10 from tall kneeling
done
5/2
tttTD (row/WB/DU)
355 – we have to do wall balls on the side of the house (footnote, Michelle dug up a huge shrub bush just so we could have a target. Kind of cool, lol) – this set up means I definitely lost a lot in transitions. I also pulled a mat close to the rower so I could minimize transitions for double unders, problem was this was not a completely stable surface and created some inconsistencies in the surface and my jumps. I had 3 breaks that pretty sure would have not happened on a pure flat surface as inside the garage. Testament to the round with 80 dubz, I decided to walk my rope into the garage, this did cost me a few transition seconds but I did not break on that set, risk reward for sure. I felt a much better groove on wall ball in the sets of 20 and 25, maybe just learning better footing in the dirt and bounce off the house, who knows.
+
A – BB front rack split squats x 8/side @ 31X1 tempo, rest 1 min bt legs x 3 sets/side
75×2 – 105 – first set hurt the hip and wasn’t going to add any load, but on the second set I aggressively engaged everything, it made it a little harder but it took 90% of the discomfort away.
B – BB staggered stance hip thrusts x 8-10/side x 3 sets, rest 45 sec bt legs
105 – I’m always confused in a staggered stance to keep the opposite heel down or whole foot so I did a little of both
+
3 sets
Empty BB turkish situps x 12
Empty BB supine windshield wipers x 12 (6/side)
Empty BB hold at top of bench press position with flutter kicks x 24
rest as needed bt sets, but move straight from one movement to the next
done