Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.
Warm-up
- Dead Hang
- Bottom Squat Hold
- 200m Run
- 15 Hand Release Push-ups
- 200m Run
- 15 Pass Throughs
- 200m Run
- 30s Handstand Hold
Strength
Shoulder Press
- 5×45#
- 5×75
- 5x5x105
Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.
Conditioning
10-9-8-7-6-5-4-3-2-1
- Push Press (95#)
- Burpee
- Hang Power Clean (95#)
Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.
Mobility
2 Sets
- 1:00/1:00 Banded Samson Stretch
Active Life – Bulletproof Shoulders 13
- 3 Sets (each arm)
- 8 Single Arm High Pull (35#)
- 45s Rest
- 75s Wall Facing Handstand Hold
Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.
