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