A. Banded Back Squats; 125 + Moderate band tension; 3 reps; rest 90s x 5 sets
Done, felt good.
B1. Legless rope climb; 1.1.1.1; rest 20s/30s
B2. Sled Push; 50ft; rest 30s
B3. Sled Drag; 50 ft; rest 2 minutes x 3 sets
Sled @ 280lb for both push and drag. Rope climbs got spicy - failed the very last rep, I got about 2/3 up but even with kipping (which I rarely use for these) I was barely making hand-over-hand progress and knew I might fall. But I'm actually ok with that, I haven't done many workouts with volume of legless.
C. 2 Strict HSPU
3 Kipping HSPU
10s HS Hold
150m Ski Erg
Rest 60s x 3-4 sets by feel
Did 4 sets. Strict HSPUs on 4th set were a bit of a struggle but got them done and then all else was a-ok. My kip isn't as fast or powerful as usual (I have to be mindful of the glute) but felt good to be doing it again. Each set took ~1:05.
D. 20 Minute z1 + dynamic mobility - ido portal locomotion
Done z1 on AB and then a bunch of movement.
OVERALL: My left shoulder/arm is a little cranky this week, and the legless plus HSPUs got it going a bit. Had a massage yesterday and my therapist said my humerus is sitting very anterior and there's some impinging in rotation of the shoulder which is then making tricep and delt flare up. At this point, it's nothing serious and generally not impacting workouts - just something I can feel sometimes during or after - but will keep an eye on it. She gave me some good exercises to do to get things back in order.
No comments:
Post a Comment