A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
C – Front squat autoregulated sets – 8 sets of 3 @ 7-8 RPE (2-3 reps in reserve each set)
245 – definitely felt like an 8 while squatting, but didn’t need a long rest time
D – BB hip thrusts x 15,15,10,10,25, rest 3 min
135-155-175-195-135
Went a little more conservative with loading to focus on higher quality extension, and felt way more valuable with this loading today
E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 90 sec hold
done
+
For time
100 hand release pushups
7:16
Had no plan today, just kind of wanted to go with the flow, this is the most push ups ive done since the shoulder injury. I did baby it today, if I kept a closer hand position then the shoulder wasn’t happy. Could tell hadn’t got much movement work here.