Easy Sunday heading into some deload for me after the Open.
- Crossover Symmetry Activation
- Bottom Squat Hold
- Bar Hang
- Close Grip Bench Press
Strength – Accessory
- 8 Close Grip Bench Press (145#)
- 4/4 Bulgarian Split Squats (44# KBs)
30:00 Aerobic EMOM (alt)
- 40s Plank (on hands, lean forward on wrists for bonus)
- 40s Row
- 15 Ring Curls
- Box step-overs (14″)
- 40s Russian KBS (35#)
I started doing hand-to-hand swings because it was so easy with that weight.
8 Rounds (Tabata)
- 20s Hollow Hold
- 10s Rest
Last 3 were a fight, but held on through each round.
Shoulder Stability – Bamboo/Earthquake Bar
- 4 Sets – 10 Bench Press (26# KB on each side)
- 4 Sets – Seated OH Hold (52#)
Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.