Heavy Overhead

Busy day yesterday. I didn’t have/make time to workout.

Active Life – Hips

Warm-up

• 20 Side Shuffles (5m)
• 2:00/2:00 Banded Posterior Hip Distraction
• 10/10 Lateral Leg Swings

Workout – 6 Sets (3x each side for the step-ups)

• 10 Lateral Box Step-ups (30″)
• 5/5 Eccentric Ankle Dorsiflexion

Shit! I haven’t had these ankle dorsiflexions in weeks so I’m probably going to get really sore calves.

Active Life – Back Max

5 Rounds

• 10s Supinated Deadlift Hold (225#)
• 10 Alternating Push Up Shoulder Taps (3s hold)
• 30s/30s 1 Arm Overhead Hold (70#)
• 5/5 Kroc Rows (70#)

After round 1 I didn’t think I was going to make it with the holds. Helps to breath and remain calm.