I felt like I had a pretty solid training week. I felt good today. Upper body is a little sore along with lower body but I think I'll feel great come Monday!
AM
A. Clean grip deadlift @41x1; 4-5x3; rest 2 min
These are tough with clean grip and at that tempo. Surprised me a little
B. Single leg RDL; 6-8x4; rest 1 min bw legs
Completed these with 35# kb in each hand. Did 4 sets at 8 reps and 1 at 6reps.
C1. Good mornings @22x1; 8-10x3; rest 1 min
C2. Weighted back extensions; 10-12x3; rest 1 min
C3. Barbell hip thrusters; 12-15x3; rest 1 min
All of C1 C2 C3 were good, used 75# on good mornings, 15# on back extensions and 65# on barbell hip thrusters. My butt and hamstrings were burning pretty bad by the end.
+
Row sprint 10 seconds @100%
rest 50 seconds
x6
Row sprint 10 seconds @100%
rest 50 seconds
x6
Fun! Around 60m for all, the last one I hit 1:23 on! Finally feel like I'm getting some power back!
I actually had 2 good attempts the rest weren't.
B. PLanche leans; 20 seconds x5; rest 90 sec
These were good, trying to lean more and get hands closer to hips.
C. Side plank on hand; 20 seconds x5; rest 40 sec bw sides
These were fine.
D. 100 push press for time 75#
So mike decided to count for me and thought I was doing 75 and I was just listening to him while going so at 75 I stopped walked to cut off the camera and realized it was 100 so went back and did the last 25 I only wasted like :20 but I started pushing at the end to get 75 done lol.
I did 15-10-10-8-7-6-6-6-6 then 5-5-5-5-5
Shoulders just burned after about 40.
+
shoulder mobility 15-20 min
Tried really stretching out my lats and opening up my chest.
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