I walked 18 holes on the golf course Friday in the heat and humidity. Took a lot out of me for the rest of the day.
Warm-ups
- 20 PVC Passes
- Bench Press
- 10×45
- 8×95
- 6×135
- 4×160
- 2×180
- 5 Deadlifts (45#)
- Power Cleans
- 4×45
- 5×95
- 5×135
Chest
MAX Bench Press (200#)
Got 15, which I’m pretty happy with.
MAX Decline Push-ups (12”)
Busted out 50 to beat the previous 40.
3 Sets
- 10 Seated DB Shoulder Press (elbows out, 50#)
75 DB Bench Press (40#)
Went 5×10, 8-7-5-5 to finish in 2:26 and beat the 2:48 from 4 weeks ago when I did 5×10 and 5×5.
Weightlifting
E2M – 7 Sets
- 6 Power Cleans
- 3@155
- 3@165
- 1@175
Was feeling pretty good so did a couple of increases.
Conditioning & Midline
2 Rounds
- 400m Run
- 50 Bicycles
- 40 Hollow Flutter Kicks
- 30 Side Crunches
- 20 Leg Lifts
- 10 Hollow Rocks
Heading out for the first run my back did not feel good and it didn’t get better with the movements. Took me 9:42.
Mowed the lawn and did a bunch of work on Brandi’s house. My back is not happy.
