1) warmup: 3 x 10 strict press/60s deadbug home position
2) 6 rounds:
5 x depth pushups
10 x landmine push press (5L/5R) - 55,55,60,60,65,65#
12 x russian KB swing, 53#
3) 5 rounds:
max reps DB hex press, 45# (20,18,16,13,12)
10 x band pull aparts, slow and controlled
4) soft tissue work - adductors and upper back
- Notes: Good one today. I really pushed it on the hex presses and improved significantly from the last time I did this workout. Focusing more on my shoulder and scap positioning with some warmup drills to dial in my left shoulder. The pull aparts took a lot of mental energy but felt really good. Going to try to keep these practices up.
- Body: Legs are sore - hamstrings, adductors and quads. Upper back and traps as well.
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