Walked 18 holes again yesterday. My inner thighs are a little sore from the sumo deadlift high pulls I guess. Went to the 4pm class.
Active Life – Bulletproof Shoulders 1
2 Sets
- 5/5 Thoracic Rotation
- 5 Yoga Push-up
Was supposed to be 3. Whoops.
Single Arm Shoulder Press
- 2 Sets 6/6 x 30# DB
- 10/10 x 40# DB
- 10/10 x 44# KB
Maybe should have tried for the 50# DB, but class was about to start.
Warm-up
- 1:00 Assault Bike
- 15 Good Mornings (PVC)
- 1:00 Assault Bike
- 30 Air Squats
- 1:00 Assault Bike
- 5/5 World’s Greatest Stretch
Strength
Tempo Front Squats (5 second descent)
- 5×45#
- 5×95
- 5×115
- 5×135
- 5×155
- 5×165
I had always been missing squat days since the gym switched ownership. Hell of a day to get back to it after not squatting in almost a year and a half. My core and obviously my legs are not used to the loading and so much time under tension. Gotta start somewhere though.
Conditioning
3 Rounds
- 10 Deadlifts (245#)
- 50 Double Unders
Warmed up with 5×135, 5×185, and 5×225. I was thinking 245 when I saw this workout with the Rx being 275# and that last warm-up set reinforced my decision. Wasn’t going to push it with a golf trip this weekend. It’s been over a year now since the last big back tweak, so will keep progressing slowly. The weight felt good during the workout. I did 2×5 every round with a short drop to relieve tension and switch my grip. Missed two dubs in the first round and then got the other two unbroken. Finished in 3:28 for a nice burner.
Gymnastics
- 3×10 Bar Taps
- Dead Hang Stretch
Seemed to be able to get a little deeper into extension in the kip swings.
