- 2×15 Reverse Hyper (90#)
- 2 Rounds
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 15 Jumping Jacks
Strength – Front Squat
My back is definitely tight.
Warmed up cleans with 5×45, 5×95, and 5×135.
30:00 Partner AMRAP
- 10 Power Cleans (185#)
- 20 Burpees
- 30 Row Calories
- 40 alt Box Jumps (24″)
- 50 Wall Balls (20#, 10′)
- 200m Run
Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.
With my mid back already tight I didn’t push it. Stopped at 3 minutes.
Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…
- 3×30 alt DB Bench Press (50#)
Those dumbbell presses get much harder on the short rest.
I haven’t done a shoulder press in months.
- 3×15/15 Half-kneeling Single Arm DB Press (30#)
- 3×15/15 OH Single Arm DB Tricep Extensions (15#)
- 3×15/15 Landmine Press (75#)
- 3×15 Z Press (65#)
Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.
I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!
The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.
Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.
Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.