Post new born!

 Haven't been in the gym in 6 weeks after the new babe got here. Been sticking with the garage gym and mostly sandbags for load. Sleep is shit, capacity is shit, but overall not feeling too badly. Just tried to get some weight on my back again today

1) prep:

assault bike 30/30/30 x 3

spiderman rotations x 10 ea

leg swings x 10 ea

squat touchdowns x 10

2) strength: 3 rds

10 x ssb step ups (95,115,135#)

5 x vertical jump

90s rest between

3) upper pump: 4 rds

10 x neutral lat pull (100,110,120,130#)

10 x incline db arnold press (35#)

60s rest between

4) couch stretch overhead pvc

Post travel

 Stiff after some travel and stress - needed to move

1) 4 rounds:

5 x BB RDL (205#)

5 x box jumps max height

6 x db lateral lunge each side (40#)

true form spin up

2) 3 rounds:

12 x true push ups

8 x db rear delt fly (20#)

8 x seated alt kb arnold presses (26#)

30 seconds x arms only assault bike

3) iso shutdowns:

30s x splits R

30s x splits L

30s x middle splits

Strength 3.1 pull/press

 1) prep:

assault bike

SLRDL

ground scap work

lateral lunge/rot

2) deadlift - 3x5 @ 285# w. straps

3) close grip bench press - 3x5 @ 155#

*8 x seated full abduction raises @ 5#

4) accessory: 3 sets

8 x single leg kb RDL (53#)

8 x db incline bench (45#)

5) skill:

hollow body holds

seated L sits/loaded extension

kb pushups

Strength 2.3 - Upper pull

 1) 3x

60s assault bike

split stance side plank x 4 breaths ea

kb lateral hip shifts

2) barbell pendlay row - 3x5 @ 165#

then...3x9 @ 135# in IT

*bicep opener between every set (10-15#)

3) 3 sets:

8 x ipsilateral db step up (20" box), L/R

2 x true form spin ups to max speed (14.3 was highest)

*focus on posture, turn over, and arm swing

4) db pullovers 10/8/8/6 (45,50,55,60#)

Strength 2.2 lower push

 1) prep

assault bike

kb lateral hip shifts

deadbugs

2) back squat

3x5 @ 245#

then...3 rounds:

5 x back squat @ 225 (ECC)

5 x nordic hamstrings

5 x db jumps (20# each hand)

3) db goblet squat - 3x10 @ 100#

4) pump: 3 rounds

max reps supine rows, neutral grip

max reps true push ups

max time overhead plate marches (45#)

Strength 2.1 Pull/press

 1) prep:

assault bike

SL kb rdl

quadruped scaps

2) deadlift

3x5 @ 275#

then...

deficit stiff leg deadlift 3x6 w/ straps (225,235,235#)

3) bench press

3x5 @ 145#

10 x seated full ROM db scaption/abduction (5#) in between each set

then...

db neutral incline bench 3x8 @ 40#

4) accessory: 3x

20 x seated band hamstring curls (failed on last set)

10 x d.kb skull crushers (18#)

Strength 1.3 Upper pull

 1) prep: assault bike

2) barbell pendlay row - build to a heavy/moderate 5

65,95,115,135,155,165#

*biceps opener in between each set (15#)

*band shoulder ER ISOs in between each set

then...

3x7 @ 135# in IT

3) 3 rounds:

8 x s.db step ups ipsilateral R/L (45#)

10 x db pullover on bench (45#)

8 x d.kb alternating presses (26#)

8 x strict pullups

60s true form run (nasal inhale, mouth exhale)

• Notes: Another fun one today. It's nice to have an assault bike and true form to get some good conditioning in again. Mostly loving the strength work though.