5/13
PT work (external rotation isometric, wall slides, abduction isometrics)
+
A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec
A2 – Bamboo bench press x 10, rest 2 min x 4 sets
Done – bamboo press really feels like it helps a ton. After getting done it just feels so warm and healthy
+
2 min working window, 2 min rest x 4 rounds
2 rope climbs
10 lateral burpees over erg
AMRAP row cals in remaining time
23-25-24-25 – rope climbs started getting sloppy in the 3rd round…rowing felt like a little ground today but I also was really pushing the burpee
+
B – Tempo GHD situps x 14, rest 2 min x 5
(can keep hands at sides)
done
5/15
A – Dbl Barrel Front squats 6,4,2,6,4,2. rest 3 min. compare to 4/17
185-200-215-190-215-235 – the 215 was not pretty and some of the parial range of motions might have been a little questionable, but the 235 was solid. I debated for a while of going heavier and kind of wished i would’ve at least done 240
175-190-210-185-205-225
B – BB hip thrusts x 50 reps @ same load as last week, not for time but go for big sets with less than 30 sec rest between sets
255 – 15-10-10-10-5 – this might be one of the most uncomfortable feeling in my glutes….the no longer than 30sec rest is brutual
+
4 rounds, not for time
Banded lateral monster walk x 10 steps/direction
Banded psoas march from standing x 10 steps/side
Banded kickback from standing x 15/side
Banded psoas march from hollow body hold x 10/side
done