Went to the 5:30 class since it’s bench night
- Crossover Symmetry Activation
- Bottom Squat Hold
- 2 Rounds
- 5 Strict C2B Pull-ups
- 10 Push-ups
- 15 Air Squats
I pretty much always do my strict pull-ups chest-to-bar now. Why stop with just the chin over the bar if it’s a manageable number of reps?
Was supposed to be an alternating EMOM of bench press and Pendlay rows. Since we bench after class I wasn’t going to do more in class. I figured I’d hit some taller box jumps I warmed up with 5 jumps at 24″ and 10×45#, 5×135#, and 2×185# for Pendlay rows. I made it through a round of 5×185# rows and 10 box jumps at 30″. After 2 reps on the 2nd round of rows my back tweaked hard. WTF! Would never have expected to do anything with this movement since the back is pretty much just holding a stable position. Guess I wasn’t doing those movements anymore today, so I switched over to the RH.
- 10 Reverse Hyper (210#)
- Wall Balls (20#, 10′)
- Ball Slams (25#)
Had a goal to go unbroken the whole way and did. Finished in 7:08.
Class did a tabata plank hold, so I made it a goal to not rest at all. Made it through the entire 4 minutes to beat my PR old 2:57 hold on the elbows.
No B.S. Bench Press
Week 5 of the program. Shoulders and upper body were already warm from the workout, so didn’t need much to get going.
It felt like my right arm was lagging behind a hair on some reps, but other than that it was solid and with good speed on the bar.