Friday

A. Safety bar squat, 6 x 3 @ 70 bar + chains, 10X1; begin a set every :60
+
3 rounds for time:
.5 mile Assault Bike
50m unweighted walking lunges
+
3 sets:
8/side seated 1-leg band curls, 30X1
:10/side single-leg hamstring bridge
:30 hollow rock

A. complete

+

8:57

+

complete, green band

Felt super rough today - it's been a ridiculous week. Almost subbed a nap.

Squats felt heavy and slow.

Bike/lunge piece was tough. 62/58/60 RPMs, which seems quite slow compared to where I've been pedaling. Legs were super shaky after this.

Shoulder is not good. Ugh. Added 2 sets of standing subscap internal rotation holds and CS internal/external rotations to my warm-up.

Friday

A. Safety squat, 10 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
4 sets:
6-12 controlled ring rows
20 alternating reverse lunges, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
5-8/side single-leg reverse hypers, 20X2
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete

12 ring rows across 

66-69 RPMs across (0:58-0:55)

+

complete
8 across on the RH, unweighted
0:30 bridge across


Good day. 

Squats were super fast and easy.

Ring rows felt great, made a conscious effort to keep scaps engaged throughout.  Didn't set these up to be tough, just wanted to test it out. Felt good to push the Assault bike.

Had some difficulty with the single-leg reverse hypers... I've done them before, but they were super awkward today. Hamstring bridge is pretty easy, I played around with slightly different foot positions to try to make it more challenging...

Included 2 sets of Crossover symmetry (rows, As, Ts), kettlebell screwdrivers and TGU progressions to my warm-up, and 2 sets of both external rotation exercises and the single-arm trap 3 to the end.

Friday

A. Safety squat, 8 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m walking lunge, 20 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
10 unweighted reverse hypers, 2022
:20-:30 hamstring bridge
20 sit-ups w/feet anchored under DBs

A. complete 

+

complete 

+

complete

Squats felt fast and easy. 

Lunges got a little tough by the 3rd set but no issues. Assault bike at 61-63 RPMs on the first two sets, which felt good so I pushed the pace a little on the 3rd set to 65-68 RPMs. Feels good to work a bit again. 

No issues with the last piece, once I figured how to get up onto the reverse hyper with one arm (hint: step on a box).

Included 3 sets of crossover symmetry As (red) and Ts (purple) and Houghston's As and Ts to my warm-up and 3 sets of both external rotation exercises and single-arm trap 3s to the end. Considered doing more, but I'll save the rest of it for this weekend.