Return of the Squat

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.