Openers
1) biceps/triceps openers, 3 kg
2) rear delt warmup Ts/Ys/Is, 2 kg
3) 3 rounds:
10 x supinated barbell rows (40,50,50 kg)
15 x ab wheels
4) viking press, alternating - 2x10
5) 4 rounds:
15s db lateral raises + 15s hercules holds thumbs up, 4 kg
6) 4 rounds:
15s db lateral raises thumbs up + 15s hercules holds palms up, 4 kg
Conditioning
1) harness sled drags - worked up to +80kg
2) kb waiter carries, 100 ft @ each L/R
16,20,24 kg
3) overhead barbell carries, 2x50 ft @ each
40,50 kg
4) db farmer carries - 3x150 ft @ 35 kg
5) sled drags
2x200 ft @ +50 kg
60s rest between each
6) reverse sled drags
2x200 ft @ +50 kg
60s rest between each
7) sled sprints for max speed - 4x50 ft @ each, alternating high/low pushes
+20,40,60 kg
- Notes: Very limited on the short turf section on these, as it is only 50 feet max. Most of the drags/pulls are calling for 100+ feet, which is a totally different stimulus, but I am doing what I can. Found a way to take a smaller sled outside to the road for longer drags and reverse drags so that should help. Today made my shoulders feel really good, I like the lateral raises and holds and as always enjoy the farmer carries.
- Body: Elbow back to normal, must have been just a tweak. Feeling really good and posterior chain is getting strong.
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