My workout schedule is a bit messed up with the gym + golf day yesterday, so have to be careful not to overdo things. I did the shoulder rehab work in my garage before I went to the 4pm class.
Active Life – Bulletproof Shoulders 8
Warm-up
- 10 Push-up Shoulder Taps
- 10 PVC Passes
Odd this wasn’t 2-3 rounds.
4 Sets (each arm)
- 6 Single Arm High Pull (35#)
- 45s Rest between arms
Warm-up
- 1:00 Assault Bike
- 20 Air Squats
- 1:00 Assault Bike
- 1:00 World’s Greatest Stretch (each side)
Strength
Back Squat
- 10×45#
- 5×135
- 5×185
- 3×215
- 1×235
- 2x3x215
- 5×195
- 10×185
The single was supposed to be at 90%, but I really have no clue what I can squat now. I just know it has to be under 300, so I calculated my numbers off 265. Start light since I haven’t been squatting and stay safe. It was 80% for the triples, 75% for the set of 5, and 70% for the set of 10. Felt pretty good and the bar definitely felt lighter after the single.
Conditioning
- 4-3-2-1 Rope Climbs (13′)
- 20 Shoulder Taps
- 20 Wall Balls (20#, 10′)
Had to share the rope, so waited a lot more than I would like. I think I could have come down and gone right back up doing every set unbroken. Really enjoying the rope climbs because I can get up there so quick. Instead of doing handstand holds for my scale from walking I figured the shoulder taps would at least get me some single side work. I had 30 in my head as a rep count, but when I was approaching 20 in the first set I knew that was enough. Need to do those more often, which I used to do. I did them with my back against the wall, which I think is the harder version, though it mimics handstand walking better. Wall balls were all unbroken. Finished in 9:10.
