Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.
Active Life – Bulletproof Shoulders 2
- 10/10 Single Arm RKB Swing (35#)
- 10/10 Single Arm Suitcase Deadlift (35#)
Single Arm High Pull
- 2×6/6 (25#)
- 10/10 (30#)
- 10/10 (35#)
- 200m Run
- 10 Push Ups
- 200m Run
- 15 Shoulder Rolls
- 200m Run
- 20 Hollow Rocks
Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.
- Push Press (95#)
I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.
Heading out of town in the morning for a golf weekend!
Walked 18 holes yesterday and went to the 4pm class today.
Active Life – Shoulder Abduction 2
Accumulate 2:00 Pronated Bar Hang
- 15 Push-ups
- 10 Shoulder Rolls (PVC)
- 20 Calorie Row
Bench Press (5×1)
A long way from my 290 max.
21:00 EMOM (alt)
- 15 Calorie Row
- 10 Bench Press (155#)
- 15 Kettlebell Swings (70#)
I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.
What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.
Walked 400 meters to cool down a bit.
Yesterday I walked 18 holes on the golf course and was still pretty sore. Guess what… still sore today! It can’t all be from Sunday, so there must have been some compounding soreness from the Tuesday workout. Quads should feel normal tomorrow. Went to the 4pm class.
Active Life – Shoulder Flexion 12
- 5/5 Thoracic Rotation
- 10 Evil Wheels
Skipped around again, so I just have the 11th one to finish up. I’ve already done the test and pass so I’ll move on to the Shoulder Abduction corrective action program next.
- 200m Run
- 15 Shoulder Rolls (PVC)
- 30s Handstand Hold
Split Jerk: 2-2-2-2-2 @ 70-80%
Really happy with that! The range based on my old 300# split jerk (almost 2 years ago) was 210-240, so I was right in the ballpark. Everything from a rack too, which is a lot harder than on blocks. Didn’t use a belt.
- 20-16-12-8-4 Ring Rows
- 80m Farmer Carry (32 & 28kg KBs)
Would have loved to try the 10-8-6-4-2 muscle-ups, though it would have taken me a long time to get through on the rings. I split up the ring rows to 4×5, 4×4, 3×4, 2×4, and 4. Quickly put down the kettlebells at 40m so I could turn around and swap hands since I was doing an uneven carry. Finished in 7:25.
After recovering a bit I did some dead hanging and then 3 sets of 10 kip swings (bar taps), which I haven’t done in some time. Shoulder is feeling better, but still something there when I get through the bar. I should get out my Crossover Symmetry bands too.