A. Sled Drag; 60sec; rest 2min x 5 sets (mod-heavy, keep constant TUT)
Done @ 185lb. Probably could have gone heavier except for my calves - sled drags just wreck them, even when I try to work different positions (flat feet vs toes, etc).
B. Reverse Sled Drag ; 60sec; rest 2min x 5 sets (mod-heavy, keep constant TUT)
Done @ 185lb, not as hard on calves as forward. Felt quads more on these.
C. BB Back Rack Walk; 60sec; rest 2min x 5 sets (moderate turnover so that you have extended single-leg support phases)
Done @ 205lb. These are harder than I expected! But solid walk.
D. GHD Sit-up; 14-16 UB reps; rest as needed x 4 sets
16 reps each set, ~45-60 sec rest
E. Eccentric Only Banded HS Curl; 5-6 ea leg; rest as needed x 4 sets(5sec eccentric, assisted concentric)
Done w/ green band.
OVERALL: When I was travelling back to SLC on Tues, I was excited about getting back in the gym, getting back to "real" work. But once I actually got in the gym after work yesterday, I was very happy to not have anything too complex, technical, or hard to do. I felt good physically but mentally I was worked. This was the perfect 1st day back I think. Thanks :)
Thurs, 7/14
A. Strict HSPU + HS Hold; 1-2 reps + 15-20s hold; rest 90s x 3 sets
Done w/ 2 reps+20s hold each set. I was a little worried about these as I haven't done strict HSPUs in a while and they are such a hard skill for me. Warmups were a bit haggard, but I worked myself down to full depth gradually over a few sets with abmat and then had no issues getting good reps on the working sets. Pretty happy with that, and no shoulder issues.
Done w/ 2 reps+20s hold each set. I was a little worried about these as I haven't done strict HSPUs in a while and they are such a hard skill for me. Warmups were a bit haggard, but I worked myself down to full depth gradually over a few sets with abmat and then had no issues getting good reps on the working sets. Pretty happy with that, and no shoulder issues.
B. Strict Pull Ups + chin over bar hold; 2-4 reps + 10-15s hold; rest 90s x 3 sets
Done w/ 4 reps+15s hold each set. Solid.
Done w/ 4 reps+15s hold each set. Solid.
C1. Toes to bar; 12-15 reps; rest 30s
C2. Arch body hold; 30s; rest 30s
C3. Hollow body rocks; 30s; rest 90s x 3 sets
Done, 15 T2B each set.
Done, 15 T2B each set.
D. Every 5 Minutes for 20 Minutes
2 Power Clean @ 115-135 depending how you feel today...
3 Shoulder to overhead
10 bar facing burpees
2 Power Clean
3 Front Squat
Done @ 135, which I was very happy about. Results = 1:38-1:41 each round.
Done @ 135, which I was very happy about. Results = 1:38-1:41 each round.
Power cleans were GOOD - great form, felt easy. S2O were all push jerks which was a HUGE win (my push jerk form is garbage usually so 3 reps @ 135 each set was a win). Front squats were the hardest part (I think my legs were a bit tired from yesterday's sled work and probably just more tired/tight/off feeling from all the travel) but I really focused on driving my knees out. And I went gearless - no lifters, no sleeves, no belt.
OVERALL: Still feeling pretty good all things considered, but I was glad I got this done at noon because it's now 2:00ish and then tiredness has set in (since my body still seems to think it's in Germany and thus bedtime). But I slept great again last night, so I'm thinking I'll be fully back on track within another day or so.
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