Was up late to finish watching Bloodline, but made it to the 10am.
- Shoulder stretching
- Bottom Squat Hold
- 500m Row
Strength / Accessory
- 10/10 Single Arm Single Leg RDL (44# KB)
- 5/5 OH Lunge (44# KB)
- Power Clean (95#)
- Front Squat (95#)
Finished in 9:48.
Out in the garage before dinner.
- 3×15 Pegboard Pull-ups (6-5-4)
- 3×10 Rack Chins (35#)
- 3×10 Lat Pull-downs (green bands)
- 3×10 DB Curls (30#)
- 3×15 Shoulder IYTs (CS purple)
Was only supposed to be sets of 12 Pull-ups but I failed at math today.
Stayed up and watched #Breaking2 last night. Pretty incredible to think about all of the planning and commitment that went into it. Amazing what the human body can do. I ended up sleeping until almost 11am! Little rough rolling out of bed. This stupid fucking back! Out to the garage around 12:30.
Hybrid Push Only
- 3×12 Rope Pull-ups (4×3 switching high hand)
- 3×17 Rack Chins
- 4×12 (5-4-3) Pegboard Pull-ups
- 3×20 DB Curls (20#)
- 3×20 DB Front Raises (10#)
- 3×15 Shoulder YTs (CS purple)
Continued with altering some of the pull-ups to different variations. I recently bought a climbing rope so wanted to use that. No Is today because of the front raises.
- 2×30 seconds each side – Pec Minor Soft Tissue Mobilization
- 2×16 alt Bear Rolls (video)
- 4x30s KB Arm Bars (25# KB, video)
- 2×16 alt Bear Rolls
I did the arm bars alternating side to side, so it was 8 total.
Wasn’t sure how it would feel, but headed out for a run. The heart rate zone alerts were going nuts for probably the first 10 minutes, but I never once checked time or pace through the whole run. I just felt like going and not being concerned with anything. Did a typical loop for 2.59 miles, which took 28:03.
Sore all over from “Barbara”!! Quads, obliques, abs, lats, scaps, delts, and biceps. Did I forget anything? My early in the week plan for yesterday was to get in the Push-Only Pull-up day, but obviously that wasn’t going to work after that workout, so I had bumped it out until today. Got out in the garage at night after work. Thought I’d mix things up a bit and get some use out of the pegboard.
- 3×15 Pegboard Pull-ups (3×5 each round)
- 3×15 Rack Chins
- Uneven Pegboard Pull-ups
- 3×20 Hammer Curls (15#)
- 3×20 Should IYTs (purple Crossover Symmetry)
Pump!! I really need to use the pegboard a lot more since I have it. If my previous uses have taught me anything, I’m going to be extremely sore for the next few days.
The Performance Plus programming fit in pretty well today…
- 6 Russian Push-ups (video)
- 6/6 Half Kneeling DB Press (40#)
Wow, I thought I was taking it easy picking 40#. Weak ass!! Supposed to be bottoms-up KB presses, but I have none at home. I could bring my 50# one home but that’s too heavy anyway.
Aerobic work, but the damn Garmin was reading a heart rate of 101 again. Starting to really piss me off. I did 7.39 miles (11.89 km) for 568 calories. Thought about running, but it was already getting pretty dark outside. Good excuse anyway.