Openers, sloth press, DB decline bench, row sprints, carries

1200

1) pawu
openers - biceps/shoulder/hinge/jefferson

2) sloth press, alternating - 10 x empty bar, +2.5 kg

3) DB decline bench (slight decline) w/ pause - 8 x 15,20,20,20(neutral grip,20(neutral grip) kg
then...max reps hex press @ 20 kg - 20 reps
*focus = shoulders retracted and depressed, no shrugging/no forward translation!!!
*keep left lat engaged

4) row 500m TT - 1:41 @ #6
rest 3 minutes, then...
200m row performed every 2 minutes x 4
*max intensity on 1st row, then try to stay within 10%
*averaged 40-41 seconds

5) 400m punching bag carry - took two breaks

• Notes: Worked the openers again today, then took some time to dial in my db bench technique with Dan watching my shoulders. He noticed that my left lat tends to give out at the top of the movement and I end up protracting a little bit. Really focused on keep my shoulders locked back and it made a world of difference, as well as made my lats and abs cramp up and fatigue like crazy. I think this is one of the big things I have been missing. Going to keep working on it at lighter weights.
• Body: Holy shit I am sore. Glutes, hamstrings, and adductors primarilly, and then my lats and obliques are totally fried. Not sure what I did differently as none of those exercises were new, but it's great as this is exactly the areas I need to be working on.