SWOD
ME
Dead-lift from Pins (upper third shin)
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets
SE
Sumo Squat (low bar, wide stance)
Warm-up sets: x10 EB, x5, x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets
RE
DB's Touching Standing Press x15
ss w/
Weighted Back Extensions x15
Three sets w/ 1 minute rest b/w sets
CWOD
Max cals on the rower in 60 seconds (damper at 10)
followed immediately by
Prowler Sprint Push 30 yards, heavy
Rest 2-3 minutes. Repeat sequence 3 times.
Post all results to comments.
7 comments:
No deadlifts for the shoulder, so I did a few sets of 3-5 suitcase deadlifts @ 77# on the good side.
Sumo squat
1x6 @ 132 w/ the safety bar to test the waters.
3x6 @ 142
RE
subbed behind the neck band pull aparts for the presses - these feel so good
Extensions with 40#
CWOD
44#/side on prowler
cals: 22 - 21 - 21
Love prowlers. Terribe in all the best ways.
I think I left with my shoulder feeling better than when I came in. Hopefully this week off over the holidays will help get it the rest of the way.
No deadlifts for the shoulder, so I did a few sets of 3-5 suitcase deadlifts @ 77# on the good side.
Sumo squat
1x6 @ 132 w/ the safety bar to test the waters.
3x6 @ 142
RE
subbed behind the neck band pull aparts for the presses - these feel so good
Extensions with 40#
CWOD
44#/side on prowler
cals: 22 - 21 - 21
Love prowlers. Terribe in all the best ways.
I think I left with my shoulder feeling better than when I came in. Hopefully this week off over the holidays will help get it the rest of the way.
Deadlifts from pins:
198-208-218-228-238
Sumo Squats:
147x6
140x6
140x6
140x6
got some stuff to work on here...
DB standing presses:
25# - had to break these up a bit. The first 7-8 weren't a problem, but got a little sketchy after that.
Back extensions:
20#
Quads felts MUCH better this time around, but still not perfect. The rolling has been helping!
CWOD:
Rows:
21-21-21
Prowler:
44# each side
Oy vey..
DL from pins
198-208-218-238-250
should have started and ended heavier
Sumo Squats
147-142-142-137
Press
25# could not do all 15 together
Back Ext
20#
CWod
19cal-19cal-18cal
DL from pins: 392# for last set
Sumo Squat: 230# across
DB Press: 45# DB, 15, 12&3, 6&4&3&2.
Used 50# DB for back extensions
Conditioning: 23,23,21 calories and the prowler sprint was awful!!
DL
WU
5x154 4x264 3x330 2x352
WS
362,372,382,392,403
Sumo Squat
WU
5x154 3x198 2x230
WS
252 Across
DB Press
30's
Back Ext.
2 Pood
dl from pins: 300,310,320,330,340
sumo squat: 150,150,160,160
db press: 30's ub, ub, b
wt be: 15# all ub
cwod:
airdyne sub: 25c,26c, 28c
prowler: done with 2x 45's and my 75# son
fun day, thanks
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