Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.
Bench Press
- 10×45#
- 10×95
- 6×135
- 3×165
- 3×185
- 3×205
- 3×225
- 3x3x240
Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume. 
Push Press
- 3×95#
- 3×135
- 3×165
- 3×185
- 3×200
- 3x3x215
Increased 10# over last time. Why not?
Accessory
- 2×30/30 steps 1-arm Farmer Carry (90#)
- 3×15 DB Side Raises (15-15-20#)
- 3×15 DB Bent-over Side Raises (15-15-20#)
Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.
Conditioning
12 Rounds
- 5 HSPU
- 10 H2H Russian KBS (50#)
- 5 T2B
- 10 Over the Bench Jumps (18″)
The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.
That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.
Performance Plus
4 Rounds
- 1:00 Half Turkish Get-ups (left arm, 25#)
- 1:00 Half Turkish Get-ups (right arm, 25#)
- No rest!
These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.
- 2 Sets of 15/15 Side-lying Thoracic Rotations (video)
Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!
That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.
