Sunday Extra

Still seemed a little sore this morning but didn’t feel it by the time I got to the gym and was moving around.

Warm-up

• Crossover Symmetry Activation
• 3:00 Jump Rope
• 3 Sets
  • 5 ATYs (5#)
  • 10/10 Monster Walks (small red band)

Midline

8 Rounds

• 20s Hollow Hold
• 10s Rest
• 20s HS Hold
• 10s Rest

I expected this to get tough, but it was really no issue. My hands were up really close to the wall and felt like I was barely using the wall for any support.

Strength

Warmed up with 6 reps of each using 45# and then 95#.

5 Sets – Every 2:30

• 6 Pendlay Rows (135#)
• 6 Good Mornings (135#)

I was supposed to go with a supinated grip this week but once I got into my warm-up sets I completely forgot. Whoops!

Worked up the hang power cleans with:

• 3×135#
• 3×155#
• 3×175#
• 3×195#

Conditioning

6 Rounds – E3M

• 3 Heavy Hang Power Clean (205#)
• 100m Row Sprint
• * Rest additional 4:00 b/t sets 3-4

Based off some OPEX stuff again. Wore my belt for these and loosened or threw it off while moving to the rower. In the second set I tried going too fast and didn’t get the bar high enough so had to bail. After that I took an extra second to reset between reps and do the hang closer to my knees instead of such a high hang. Didn’t have intervals set on the rowing monitor, but the rows were taking me about 16-17 seconds.

First day golfing with the guys tomorrow so had to restructure my week. Didn’t want to miss pressing strength so added in a PM session. Did a ROMWOD after lunch.

Warm-up

2 Sets

• 5s of StrongFit Tricep & Bicep Openers (8#)
• 9 Shoulder Press (45#, 75#)
• 6/6 OH Weighted Reverse Lunges (45#, 75#)

Strength

E3M – 6 Sets

• 9 Shoulder Press (95#)
• 6/6 Overhead Reverse Lunges (95#)

Haven’t felt any discomfort in my wrists with this combo and it’s now been 3 or 4 weeks. Press reps will keep increasing for a few weeks, but should still be ok. Imagine all of this overhead time should help with jerk stability too.

Murph Prep

• E30S – 10 Sets
  • 8 Air Squats (40# vest)
• E30S – 10 Sets
  • 4 Push-ups  (40# vest)

Set the clock for continuous intervals, so no extra rest going from the squats to the push-ups. Had no idea how this would go, so was a bit conservative with the rep counts.