Sled Drags 4 x 100m x 190 lbs (B,F,B,F)
KB Swing
1 x 20 x 53 lbs KB + Orange EFS Mini Band
2 x 30 x 53 lbs KB + Red EFS Band
Wipers 2 x 20
Bird Dogs 2 x 20
Banded Face Pulls 2 x 50 x Black EFS Mini Band
GHR 3 x 9 x Red EFS Band (last set dropped band and did 4 more reps)
This was a simple lower Intensity day. Experimented and came out on top with the Banded KB swings, so they are in the arsenal of things I can do. They actually suck worse for obvious reasons.
1 Dec 0610 hrs
I felt like a Narcoleptic most of the weekend so I did not train. Missing out on GHR only seemed to affect me slightly which is an improvement, only a month ago if I missed a daily session I was feeling it in my hip the next day. I will not make it a habit but noting the improvement. So the order of the day for the weekend was move wood, nap, eat and lay on the couch. I was still a little sluggish Monday morning but not falling a sleep every time I sat down.
Sled Drags 4 x 100m x 90lbs
Banded Side step 2 x 20+ x Black EFS Band
*GHR (done throughout) 4 x 9reps
SSB 1" High Box Squat w/Orange EFS Bands
2 x 5 x SSB Bar Only
2 x 5 x SSB Bar + Bands (on for all sets listed after this one)
1 x 3 x 135
1 x 3 x 205
1 x 3 x 225
SSB 1" High Box Squat AMRAP (Bands Off)
1 x 21 reps x 225 lbs
Energy was low and everything felt heavy Not a lot of Volume for sure. Put the weight on my back which is the big thing.
Snatch Grip RDL 4 x 9 x 135
Changed the Technique on these slightly after seeing a video last week from Alycia Israel. It was just enough to cue my technique to where it should be. End result, no hip issues and everything felt more stable.
Upright Rows (Wide Grip) AKA Ugly Power Cleans
1 x 9 x 135
1 x 5 x 185
1 x 5 x 205
2 x 5 x 225
1 x 15 x 225
I just went for broke on these. I am going to start hammering these like Mad Max in the search for fuel.
Weighted Abs
2 x 11 x 85 (sharing pulldown machine so less than 30 sec rest between sets)
1 x 21 x 85 (dude was done so i slowed it down and grinded out more reps)
Noon
Swimming
Flutter Board Kicks 10 min Continuous (approximately 6 laps /12 lengths)
2 Dec 0605 hrs
Sled Drags
2 x 100m x 90 lbs
4 x 100m x 140 lbs
I had scheduled to do Stair Master today but going out to start the car and walking up the stairs to get back in the house I reconsidered the idea as my IT seemed a little uncooperative, so I opted for something less aggressive. Started by walking with the sled backwards then forwards alternating as I have been. Working the volume up today a little more.
Banded KB Swing 2 x 1 min x 53lbs Kb + Red EFS Band
These still feel stellar. Glad to have them in the rotation.
GHR 2 x 11
Head Harness 3 x 15 x 50lbs
Neck Crunch
2 x 27 x 25 lbs
1 x 23 x 25 lbs
Plank 1 x 40 sec, 1 x 30 sec
Side Plank 1 x 40 sec L&R
Bird Dogs 2 x 20
Wipers 2 x 20
Finishing up with some light stabilizer stuff. The wipers are still gruelling but they are getting easier little by little.
Noon
Swimming
Front Crawl 1 LAP x 30 sec rest x 10 min - 8 Laps Total
Misplaced my ID so I had to search for it putting me severally behind getting to the pool. This worked out to be a perfect recovery /building session.
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| Keep Moving Forward, Keep Getting Strong(er) |
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