Smart. No gains when injured. Have a great weekend.
back not good - skip deadlift today
press
85 x 10
105 x 3
120 x 3
135 x 7
95 x 10 x 5
10 elevated trx rows, 5 sets in between press sets
strict wide grip dead hang pullups 2,2,1,1
farmer's walks - 95 lb dbs
80 yds x 3 ( last one drop and reset after 60 yds)
1000 m row , 3:58
hopefully back will be ready to go Monday
Smart. No gains when injured. Have a great weekend.
bench
135 x 10
185 x 5
205 x 3
225 x 3
255 x 4
165 x 10 x 5 x5 sets ( last 2 sets, reps = 9, 7)
wall slides in between sets of 10 bp
strict deadhang wide grip pullups 2,2,1,1
1/4 mile run
trap bar deadlift - low weights - back felt fine doing them ( but hurt when getting off the pot...)
135 x 10
185 x 10 x 3
press
85 x 10
105 x 5
125 x 3
140 x 7
95 x 10 x 5
10 elevated trx rows, 4 sets in between press sets
farmer's walks - 90 lb db
left hand 2 x 40 yds
right hand 2 x40 yds
both hands - 2 x 80 yds
Dan John challenge - double kettle bells 8 goblet squats, farmers walk 20meters repeat - 8 total sets - no rest
2 52 lb kettle bells - 2 sets - realize too heavy
2 35 lb kettle bells - 8 sets - last 3 sets was resting after walk but completed.
2 265lb sled pushes - 40 meters - legs heavy
Farmers walks - 100lb dumbbells - 4 x 40 meters
easy squats 95 lbs x 15 x 2
paused batwings - 80 lb db - 5 seconds paused- 10 reps
farmer's walk - 80lb - left arm 80 yards, right arm 80 yards
goblet carry - 80 yds
pullups - 3,2,2,3
5 stairs
goblet carry with 2 52 lb kettlebells - 40 yds, squat - 40 yrd sqaut - 3x
100lb famers walk - left hand - 40 yds, right hand - 40 yds
I keep wondering. What are wall slides? Or batwings for that matter.
wall slides are mobility exercise for shoulders, against wall, bend knees, small of back against wall ( keep it there), do jumping jack movement (slowly ) with your arms . Doesn't sound like much but....
batwings - like doublehanded row - lay face down on bench, pull up dumbbells to your chest - paused are fun...
congrats on your promotion in martial arts - great to see such dedication!
Woof! It sounds hard.
So you have 80 pounders in each hand? Also woof!
Thank you. Thank you very much.