Day: March 24, 2015

Pressing Doubles

My thighs and groin are sore as fuck! Can’t really think of anything on Sunday that should have caused it. Maybe the lunges? Could be the stretching I’ve been doing. Update: It was definitely the walking lunges. I narrowed the soreness down to my sartorius and found this…

Walking lunges work the sartorius and leg muscles in similar fashion to squats, but with a different movement pattern.

Warm-up

  • Crossover Symmetry Activation
  • 540m Row
  • Bottom Squat Hold

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 2×115#
  • 2×130#
  • 2×145#
  • 2×155#
  • 2×160#
  • 2×165#
  • 2×170# (PR)

SWEET!! Beats 167.5# for a double.

Conditioning

10:00 AMRAP

  • 200m Row
  • 5 Burpee Box Jumps (24″)

Substituted the row in place of 3 Bear Complex to stay away from squatting and putting load on the back. Just need to get through a workout tomorrow and then hit 15.5 on Friday before going into cardio mode for at least two weeks. I did 7 rounds plus 31 meters. My row times were 44.1, 44.7, 46.4, 46.4, 46.0, 45.2, and 44.3 seconds.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest

Since I did 10 minutes of planking yesterday I didn’t feel like skipping the rest periods here and stuck to the work/rest ratio.

Rehab

IMG_5748Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×280#
  • 10×300#

Time to start putting some weight on the RH. Great movement for those low back issues.

I did Crossover Symmetry Iron Scap for the first time in ages since I’m now able to get through the activation and recovery protocols without any pain. Forgot how “fun” it is. After that I did my 15 minute back and hip area stretching routine.