Take it Overhead

Not feeling sore anywhere. Out in the garage just before 4pm.

Warm-up

• 10:00 Airdyne (190 cals, 4.9km)
• Steamboats
• Shoulder Press
  • 10×45#
  • 10×75
  • 5×95
  • 5×115

Strength

5 Sets

• 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#.

Conditioning

5:00 AMRAP — 1-2-3-4-5…

• Burpees
• HSPU

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.

Accessory

4 Sets

• 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.

Midline

McGill Big 3

• 10-8-6 Curl-ups
• 10-8-6 Side Planks
• 10-8-6 Bird Dogs