3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM
PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 42X1; 2:00 rest
B1. Good morning, 3-3-3-3, 22X1; :60 rest
B2. Close-grip bench press, 2-2-1-1, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 12/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
50m Farmer's walk, 70/hand
20 unweighted Russian twists
12 moderate reverse hypers
AM
complete
PM
A. 83, 103, 123(4)
B1. 123, 133, 143, 148
B2. 154(2), 159(2), 164, 169, 174 (PR +4)
C. complete with 30/hand
D. complete with black band
+
complete
160 on the RH
160 on the RH
Able to get full knee ROM within the allotted 20:00 mobility today! That's a relief, ain't nobody got time for 45:00+ each time you want to do an air squat.
SO HAPPY to squat with a barbell again! Knee felt absolutely perfect on these, but that tempo is a bitch. Got super lightheaded on the set at 123, just a long time to be crushing your trachea. Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was! Just did a quick hip/ankle stretch and I was good to go. Great success!
It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).
Bench press felt excellent. Went for a bonus rep because I knew I'd get it, wasn't even a question. And with the same tempo! Cool.
Peterson step-ups were very challenging with that weight. I will not be sad if these go away soon.
Still like the banded terminal extensions. This one's a keeper.
Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.
SO HAPPY to squat with a barbell again! Knee felt absolutely perfect on these, but that tempo is a bitch. Got super lightheaded on the set at 123, just a long time to be crushing your trachea. Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was! Just did a quick hip/ankle stretch and I was good to go. Great success!
It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).
Bench press felt excellent. Went for a bonus rep because I knew I'd get it, wasn't even a question. And with the same tempo! Cool.
Peterson step-ups were very challenging with that weight. I will not be sad if these go away soon.
Still like the banded terminal extensions. This one's a keeper.
Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.
Had a mandatory health screening at work today - we can repeat this every couple of months, so this might be cool to come back to later.
5'3" 165 (in jeans, 162.7 @ home)
BP: 120/82 (a little higher than normal for me)
pulse: 54
total cholesterol: 243 (errrrrrr)
HDL: 66
LDL: 166
TG: 55
glucose: 83
waist: 31" (this was 35.4" the day I joined CSC)
Skyped with Mike last night - scale has been completely stuck at 163 for the past 2 weeks (which is most likely stress-related, working blows), so we're making some changes. 150g protein, 80g fat, 190g carb, unless performance starts to tank. He said "I'd like to see you under 160," and I'm like "ME TOO" with the unimpressed emoji face. Trying not to get frustrated.
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| This may be the deepest squat I've ever done. |
