Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.
- 3×15 Reverse Hyper (90#)
- Couch Stretch
- Wrist Stretch
- 3 Sets
- 10 Weighted Lunge (45#)
- 10 Shoulder Press (45#)
- 10 Front Squat (45#)
1 Squat Clean + 2 Front Squats + 1 Push Jerk
Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.
30:00 EMOM (alt)
- Row calories
- H2H KBS (44#)
- Bicycle Crunches
- Jump Rope (singles)
- Side Plank
Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.
Out in the garage in the evening to kick of week 2 of the Push Only program.
Increased 5# on both the sets of 8 and the sets of 12.
Close Grip Bench Press
Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.
- 3×12 Clapping Push-ups
- 3×12 DB Side Raises (15#)
- 3×12 DB Bent-over Side Raises (15#)
- 3×15 PVC Lift Offs (video)
- 3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
- Rolling Teres Muscles – 30 seconds / side (video)
Also did some psoas release and the entire second session only took 70 minutes.