Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.
- 3×15 RH (140#)
- 2 Sets
- 5 Inch Worms
- High kNees
- 10 Air Squats
- 10 HR Push-ups
Strength – 4 Sets
- 10/10 single arm single leg RDL (62#)
- 5/5 OH walking lunges (62#)
Did my own version since it was programmed to de RDLs and lunges.
“Wall Ball Kalsu”
- EMOM Buy-in: 5 Burpees
- Accumulate 100 Wall Balls (20#, 10′)
I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.
So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.
Seated Shoulder Press
Subbed these instead of push press due to my back. Different.
- 3×24 Seated alt DB Shoulder Press (40#)
- 3×15/15 Pallof Press (red band)
- 3×12 DB Side Raises (15#)
- 3×12 DB Front Raises (15#)
- 3 Sets
- 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
- 3x30s Overhead Opener
I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.
- Handstand Shifts (video)
- 3×8 Scaled with feet on plate stack
- 3 Sets
- 1:00 HS Hold (facing)
- 1:00 Rest
😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.