0945 hrs
Blast Straps
Ext Rotation 10 ea
U-T-Y-W 10 ea
Superset (Blast Straps)
Push Ups 5 x 7
Rows 5 x 15
Rollouts 5 x 9
Head Harness (done throughout)
5 x 17 x 35 lbs
Superset
Banded Incline Push Ups 4 x 13 x Red EFS Mini Band
Kirkawoski Rows
1 x 7/7/7 x bar
1 x 7/7/7 x 135
1 x 7/7/7 x 185
1 x 7/4/7 x 205
Prowler
2 x 35 m x 50 lbs
2 x 60 m x 50 lbs
Pull Overs 1 x 15 x 50 lbs
The Whole point of today was to rebuild my Saturday morning Calisthenics work. As well as to get some rehab work done in the form of rebuilding my Push Ups. Running with the Prowler it was a little bit tender from the Shaman's handi work yesterday but they were solid runs with the Prowler.
The last set Of Rows i popped a rib, AGAIN. Nothing too bad i did manage to push it in again.
The Pullovers were an experiment to help my rotator and stretch my intercostals. It worked out OK i will keep using the exercise to stretch and rehab things. A solid day.
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| Keep Moving Forward, Keep Getting Strong(er) |
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