[quote]dday wrote:
Just watched your deadlift video, heck of a nice pull. Always liked you seeing what you’ve got going on.
PS don’t mute your camera, the grunting gives the video character. [/quote]
Thanls Dday
Abs
Roll outs
3 Sets of 12-0/0-12 iso holds
Workout A
Hip mobility
Rack pull above knee about an inch
worked up to 675x1 grip was bad today so used straps on that set
Pistol squat to bench
10-2,2-10 no rest
Glute ham raise
10-2,2-10 short rest
Double kb squat
35#/10-2,2-10 short rest
Stretch
Workout B Weightlifting class
very light weight work bar path on shoulder mob
Muscle snatch 5x3
PVC OH squat 5x3
Power clean+Push press
5/3+2
Snatch high pull
5x5
Box jump
5x5
Shoulders were wiped out today from all the overhead mob work last night lol
Today
Shoulder mob
Dip/chin ladder 10-2/2-10 short rest
Sa kb press ladder 53# 10-2/2-10 really worked ROM, short rest
Sa snatch ladder 20/15/10/5 took 4 min. 30 sec rest between 15 and 10
Stretch
Shoulders were wiped out today from all the overhead mob work last night lol
Today
Shoulder mob
Dip/chin ladder 10-2/2-10 short rest
Sa kb press ladder 53# 10-2/2-10 really worked ROM, short restored
Sa snatch ladder 20/15/10/5 took 4 min. 30 sec rest between 15 and 10
Stretch
Shoulders were wiped out today from all the overhead mob work last night lol
Today
Shoulder mob
Dip/chin ladder 10-2/2-10 short rest
Sa kb press ladder 53# 10-2/2-10 really worked ROM, short restored
Sa snatch ladder 20/15/10/5 took 4 min. 30 sec rest between 15 and 10
Stretch
Back to volume for a while
Hip mobility
Power clean tech work 155/10x3
Fr sq 195/5x5
Combo just enough rest to go back and forth between exercises
GH raise /10/10/8 worked on not letting hips pop up first
W. lunge 45/3x10 E
BSS
10-2/2-10 no rest,
Combo short rest between rungs
Kb swing 88/10-2,2-10
Double kb squat 35#'s 10-2/2-10
Stretch
Shoulder mobility
Camb bar bench 8 sec ecc
225/3x5
Camb bar strip sets
225/205/185/165/145 just enough time(between sets) to take off plates
set # 1 8/5/4/4/4
set # 2 6/3/3/4/5
Dips strip set…upper body wiped out by this time
130/120/110/100/90
reps 5/4/3/3/2
Combo very short rest between rungs
BB row 175/10-2,2-10
Ly tri 85/10-2,2-10
Goblet sq 53/3x5
Stretch
Ab wheel roll outs
45/70/90 lbs x10
Hang leg raise
/15/12/10
Inverted sit up on GH machine
3x10
Hip mobility
Fr sq 225/3x5 6 sec ecc
SL deads off 3" block bar over toes
315/365/405x5
Pit shark
3p 2x20 narrow stance/deep
Combo 10-2/2-10 only rest moving from gh to kbs and back maybe 15-20 sec ish?
GH raise
Double kb sq 35’s
HAPPY BIRTHDAY :) Hope you let your hair down and celebrate ;)
10/16 looked brutal!!
Birthday!? YAY!!
Hope it’s a happy one 
[quote]Up wrote:
HAPPY BIRTHDAY :) Hope you let your hair down and celebrate ;)
10/16 looked brutal!![/quote]
Thanks Up! Ha ha ha…won’t let it down too much
10/16 was brutal but also lots of fun. Way different challenge…can you say DOMS lol.
[quote]cholulalula wrote:
Birthday!? YAY!!
Hope it’s a happy one :)[/quote]
Hey Lula, thanks. Been a good day.
Happy birthday G!!
[quote]dday wrote:
Happy birthday G!! [/quote]
Thanks dday
Conditioning today 3x through circuit
Round the world x10 e
Wood chop x10
Diagonal reach and press x10 e
Kb swing x20
Prowel push x120 yds, short break at 60
Farmer walk x 80 yds short break at 40
Sled drad x120 yds, short break at 60
Miss lula came by for w/o today. Had to work just to keep pace with her!!!
She definitely works hard!!!
[quote]G1 wrote:
Had to work just to keep pace with her!!!
[/quote]
this is FALSE! I used less weight and you still could have been lapping me!
Can’t wait for the next G1 day!!
[quote]cholulalula wrote:
[quote]G1 wrote:
Had to work just to keep pace with her!!!
[/quote]
this is FALSE! I used less weight and you still could have been lapping me!
Can’t wait for the next G1 day!![/quote]
If its a condo day maybe kbs or oly complexes…or both lol.
Hib mob
Hang clean
after warm-up 175/195/215x5
Fr sq
225/5x5 2 min rest between
GH 5x10 60 sec rest
Double kb cl+sq
35’s 10-2/2-10 short rest
Kb swing+goblet squat
53/10-2/2-10 sort rest
Stretch