Not feeling sore anywhere. Out in the garage just before 4pm.
- 10:00 Airdyne (190 cals, 4.9km)
- Shoulder Press
- 5 Shoulder Press (125#)
- 10 Lateral Raises (10# plates)
First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.
5:00 AMRAP — 1-2-3-4-5…
I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.
- 8/8 Kroc Rows (53# KB)
- 6 Evil Wheels
- 30/30s Single Arm Overhead Hold (53# KB)
I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.
I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.
McGill Big 3
- 10-8-6 Curl-ups
- 10-8-6 Side Planks
- 10-8-6 Bird Dogs