Yesterday did a basic one. Now that I’m in a splint and not a cast, I’m not as worried about sweating since I can shower properly. Still mentally in a bad place cause of this crooked thumb.
Bike, Shoulder loop band, dead bugs, Zercher Squats
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Bike
Dynamic stuff
Zercher Squats up to 245 x 3
Ski Erg
Push-ups 4x12 which were difficult
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Bike, rower, shoulder loop band, dead bugs, bird dogs
Banded Squats:
45 x 6
115 x 6
165 x 6
215 x 6
215 x 6
215 x 6
yellow bands
Bench:
Up to 2 x 5 at 145 and had to call it due to pain
Inverted Ring Rows:
4 x 10
Push-ups:
4 x 12
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Rower
Low intensity, extensive plyos: 6 x 30
Seal YTWs: 3 x 10
Bird Dogs & Dead Bugs: 2 x 20
Zercher Squats: up to 3 x 5 at 215
Pull-ups: 4 x 6
Push-ups: 4 x 12
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Rower, seal YTW, bird dogs, dead bugs, shoulder loop band
Extensive plyos: 6 x 30
Banded back Squats:
Up to 3 x 5 at 225 with green bands
Pull-ups:
4 x 6
Push-ups:
15, 15, 12, 12
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Rower, Seal YTWLs, Bird dogs, Dead Bugs
Extensive Plyos:
5 x 30
Banded Box Squats:
Up to 4 x 3 at 235 + green and blue bands … most band tension I’ve ever used
Power Bike:
4 x 50 “steps”
Full resistance, max watts 1092, max RPM 128
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Yesterday did a 30 min jog
Today:
5 min bike
EMOM 5 sets
- Axle Curls 65 x 10
- Push-ups x 10
- Pull-ups x 5
- Dips x 5
5 min bike to finish
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Rower, dynamic, seal YTWLs
Extensive Plyos:
6 x 30
Banded Back Squats:
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
blue bands
BB Rows:
4 x 6 at 185
Ring Rollouts:
4 x 12
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10 min bike
EMOM 5 sets
Lateral Raises 15s x 12
Push-ups x 12
Axle Curls 65 x 12
Hang Cleans 95 x 6
Dips x 6
Pull-ups x 6
5 min bike
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Jump rope, dynamic
Deadlifts:
135 x 5
225 x 5
295 x 5
345 x 5
345 x 5
345 x 5
Circuit: 4 sets
- DB RFESS 40s x 8 each leg
- Ring Rows x 10
- Dips x 10
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Bike, jump rope, dynamic
Banded Box Squats:
45 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5
265 x 5
green bands
Farmers Walks:
6 straight aways at 155 per hand
Sand Bag Rows:
5 x 8 at 200
Circuit: 3 sets
- Ring Rollouts x 10
- Close grip push-ups x 10
- Band Pushdowns x 10
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Bike, Dynamic
Farmers:
6 lengths at 155 per hand
Sand Bag Chest Carries:
6 rounds at 200 lbs
first walk was eye opening to how much abdominal tension is required. Every other set got better
Dips:
6 x 10
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Jump rope, dynamic, shoulder loop band
Banded Box Squats:
45 x 5
135 x 5
185 x 5
225 x 5
245 x 3
265 x 3
285 x 3
265 x 3
245 x 3
blue bands
Swiss Bar Seal Rows:
4 x 8 at 180
T-Bar Swings:
4 x 12 at 110
Ring Push-ups:
5 x 14
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LISS Live Concert Series
The White Stripes Under Great White Northern Lights
Jump rope
Bike
Double end bag (made my thumb sore)
Rower
Jump rope
Bike
Mixed in 6 sets of 5 x 135 hang cleans and 15 med ball V-Ups
This felt much more difficult than usual. Probably the hang cleans. 135 is easy but it still requires a spike of intensity.
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Jump rope, upper dynamic
DB Snatch:
5 x 3 at 80 each arm
Ring Pull-ups:
4 x 7
DB RFESS:
4 x 5 with 70s (each leg)
DB Bench:
4 x 7 with 70s
still very limited by this crooked thumb
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Rower, static
EMOM: 6 sets
- Bear Crawl x length (22 paces and back)
- 45 deg Ls 5s x 12
- Renegade Rows 45s x 6 each side
- Hang Cleans 115 x 6
- Dips x 7
- Pull-ups x 5
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Bike, dynamic
Wall Hip Drive:
1, 2, 3 and 4 steps
High Pogo Hops:
3 x 10
Banded Speed Deads:
Up to 4 x 3 at 275 + greens
DB RFESS:
3 x 5 each leg with 80s
Bench:
Worked up to 185 x 5 but getting too much pain in my right delt. Need physio
Ring Rollouts:
3 sets
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Thoracic rolling and mobility
Loop Band Exercises
Dead Bugs
3-Way DB Shoulder Raises
Bear Crawl hold with rotations
1-arm Bottom up KB Press
5-Way Push-up Plus
Side Plank with DB Lateral raise
Ring Inverted Rows
5 min Ski Erg
3 sets of each exercises
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Rower, dynamic
Wall Leg Drive:
1, 2, 3, and 4 step
High Pogo Hops:
4 x 10
High Hang Power Cleans:
Bunch of singles at 175
was planning on going to ~200 but form and power felt shit so kept it light
DB RFESS:
3 x 5 with 85s
these were HEAVY
Banded Nordics:
3 x 8
Sand Bag Chest Carries:
3 sets with 200
super set with Ring Rollouts
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