Traps and neck are sore from yesterday. Legs seem fine from the squats though. Had a last chiro appointment to make sure everything was smooth sailing. Wanted to get in workouts at home, but while I was out figured I might as well just walk over to the gym. I started the Push-Only program for real today.
It seems weird to do the working sets of 8 and then what seems like should be drop sets (supposed to be to failure in 10-12 reps) have to be heavier. I was too light on them.
Close Grip Bench Press
These were supposed to be the same failure in 10-12 reps but I wasn’t really sure what I was capable of. When I did sets of 12 with 115 and 120 recently I wouldn’t call it easy. These weights were no issue though.
- DB Tricep Rollback
- 15 with 20#
- 15 with 25
- 15 with 30
- 3×15 DB Side Raises (10#)
- 3×15 DB Bent-over Side Raises (10#)
Definitely hit failure on that final set of JM Press! The last 5 were some ugly reps.
Last week I saw Pamela Gagnon of CrossFit Gymnastics was pairing up with The Barbell Physio to launch a new prehab program. Only being a 10-20 minute time commitment caught my eye.
| LAUNCHING SOON | ———————— ▪️ Beyond excited to join up with Zach Long, Dr of Physical Therapy, aka @thebarbellphysio to give you guys an amazing PREHAB PROGRAM …we are combing PT & Gymnastics Conditioning to get you stronger and help prevent injury. ———————– Here is what you will get with Performance Plus: ▪️each month we will focus on section of the body ▪️month 1: Shoulders ▪️each week we release 4 workouts (10-20min long) to do in congruence w your current regime. ▪️each day has a detailed video with us "coaching" you through the movement to ensure your execution and form is correct. 🔹These are basic movements for every level but have HUGE impact when done together. ———————— 🔹stay tuned for our release date 🔹 ———————- #performanceplus #programming #gymnastics #physicaltherapy
The program dropped already on The Barbell Physio site! Couldn’t believe it came out so quick, unlike the Brute Gymnastics program which they’ve been promising for about 2 years. They’re giving a 14 day free trial so I’m going to add it in the days I do this Hybrid Push-Only program and see how it goes.
- Pec Minor Soft Tissue Mobility: 2x 20-30 seconds each side (video)
- Crab sliders: 3:00 Tabata (video)
- Overhead Snatch Shrugs: 3x10x45# (video)
Pretty simple stuff and easy to get through. I paused for a quick 2 count in each shrug.
- 20:00 Airdyne
Wore my Garmin to keep an eye on my heart rate and keep it aerobic but it was only reading 101 for some reason. I’ll have to try a software update. I kept the RPMs at about 72-73 based off the pace that worked for my 30 minute “ride” last week. Did 11.59km.