My abs are finally not sore! My shoulders, upper back, and triceps are feeling the Murph prep though and my knees feel a bit odd today. Out in the garage at 4pm. I did some PVC passes to loosen up a little.
Back
3 Sets
- 15 Seated Wide Grip Horizontal Row (93-104-104#)
- 15 Incline Back Fly (20# DBs)
3 Sets
- 15 Seated Double Handle Row (104#)
- 15 Incline DB Row (30# DBs)
Higher rep back work to help with Murph volume.
Conditioning
- 50 Sit-ups
- 50 Handstand Push-ups
- 50 Sit-ups
- 50 Push Press (95/65)
- 50 Sit-ups
Heavily modified Mayhem workout, which was 30 GHD sit-ups throughout and had the push presses first. I knew doing the HSPU second would have been a disaster. I hoped to be able to do 5×10 on the HSPU but in the second set I quickly realized that would be a bad choice. I did 10, 5×6, and 2×5, taking over five minutes to get through them! For the push presses I was able to gut out 5×10. Nice to get a barbell back in our hands for pressing when it feels like we’ve used the dumbbells a lot lately. Finished in 14:29.
Everything done in under an hour and it was one of those workouts where lifting my arms in the shower after was a struggle.
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