My quads are sore from so many OHS and wall balls yesterday. Went to the 4:30 class.
- 3×15 Reverse Hyper
- Dead Hang
- Shoulder Stretching
- Bottom Squat Hold
- 4 Sets
- 3 Hang Muscle Snatch
- 3 Hang Power Snatch (above knee)
- 3 Squat Snatch
- 10 Scap Pull-ups
- 10 Scap Push-ups
I used 45# for 2 sets and 75# for 2 sets. Did a short pause at the top of all of the scap work.
It was an EMOM of singles, but I wasn’t getting heavy. Wanted to ease back in by doing reps.
I did 5 minutes with 95# and 10 minutes with 115#, all touch-n-go reps. Felt really good!
With having done so many reps on the barbell already, I swapped out the 15 snatches in this workout for 20 DB snatches. I also felt like running instead of rowing 30 calories. Have to take advantage of this weather while we still have it.
E4M – 6 Rounds
- 300m Run
- 20 Dumbbell Snatch (40#, alternating)
Was able to push the runs and hold a good pace on the snatches. Intensity was high and I was able to push the run more each round, and then especially the last 2 when Michelle came out and ran with me. Maybe I should have run 400m, but I’ll take the intensity I got out of this. My splits were 2:05 – 2:06 – 2:01 – 1:58 – 1:53 – 1:50.
No golf again. 😦 Out in the garage in the evening since there was a ton of barbell work in the gym programming.
Warm-up – 4 Sets
- 10 DB Snatch (alt)
- 10 Goblet Squats
- 5 Scap Pull-ups
- 5 Scap Push-ups
Used a dumbbell of 20-30-35-40# from set to set for both snatch and squats
Definitely have a minor impingement going on in my right shoulder. I’ve done 125 before, but not today.
- 10 Ball Slams (30#)
- 5 Strict Chin-ups
- 40 Lateral Hops
The gym workout was kettlebell swings (70#), chin-ups, and double unders. I’ve done some swings and dubs lately, so changed up the movements and stuck to the same rep scheme. Doing the chin-ups strict was a little twist I decided to do. I did them in sets of 5, 3-2, and then 2-2-1 for the last 3 rounds. Finished in 6:06.
After a few minutes I jumped on the Airdyne at a recovery pace for 10 minutes and went exactly 3 miles.
It’s nice having my garage sensor running again so I could tell it was about 81° in there while I was exercising.
Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.
We did a bunch of shoulder stretching stuff with a PVC pipe.
3 Rounds NFT
- 20 Band Pulls (Yellow CS)
- 8 Scap Push-ups
- 10 Front Rack Lunges (95#)
- 10 Push Press (95#)
- 5 Burpees
Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.