Wednesday 5/2/2023 – Saturday 5/6/2023

5/3

*same as last two weeks

Ring pushups @ 21X1 tempo x 5-6, rest 30 sec

Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec

Belly to wall HS hold x 15 sec (neutral head, look directly at wall, breathe comfortably), rest 30 sec

Hollow body hang from pullup bar x 15 sec (point toes, squeeze midline/lats actively as if you were pressing yourself ‘back’), rest 1 min x 5 sets

Still doesn’t feel 100% but i’m slowly feeler better and a little less discomfort

+

5 sets, rest 3 min bt sets

15 box jump overs @ 20in

15 russian swings @ 32kg

15 echo bike cals (stay above 70RPM)

1:44-1:42-1:43-1:41-1:39

5/4 – OFF

5/5

PT work (external rotation isometric, wall slides, abduction isometrics)

done

+

A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec

A2 – Dbl DB bench press x 8, rest 2 min x 4 sets (40-45lbs)

Did 6 sets of homemade bamboo bench press @ 70lb in place of bench press as this is a new recommendation from my PT.

+

6 rounds for time

2 rope climbs

4 power snatches @ 155lbs

8 KB front squats (32kg)

11:37 – this actually felt really good, rope climb still only to 12’, and i took that with a little less stress because I wanted to make sure the shoulder could tolerate it well and it actually felt good so that was a very stress free portion and confidence boost. The snatch just felt heavy but it got better as I went. I was on a very tight window this am so i prioritized the PT work and the pressing work and sacrificed an extended warm up for the barbell. But overall i’m pretty happy with the challenges in this today

+

B – Tempo GHD situps x 12, rest 2 min x 5

(can keep hands at sides)

done

5/6

Class overlap

Fun little partner work out and once again flip flopped friday and saturday

+

40 min zone 2 bike erg

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