Balance - week4/day2

1000

1) warmup: scap work, iso lunges, deadbugs

2) openers - shoulder/landmine row

3) landmine press - work up to heavy 5 each arm
empty bar,10,15,17.5,20,22.5 kg
*focus on lat engagement, internal torque, and not shrugging

4) single arm barbell press - 5x3 each arm, 20 kg

5) sandbag(punching bag) conditioning - 3 sets w/ 2-3 minutes rest
3x in a row:
5 x sandbag squats
20m sandbag carry

6) rope pulls - 2x100 ft, 5 minutes rest between
+50,55 kg
*tried to go heavy, but this was tough to keep it together

7) max bar dips - 18

• Notes: Last workout at industrial fitness. We leave tomorrow morning to go travel the rest of the south island and head up to wellington. Training will be sparse and probably more primal and sprint-related. Sad to leave, but looking forward to new adventures!
• Body: Hamstrings and upper back are sore.

Balance - week4/day1

1200

1) 500m row, scap warm up, iso lunge, and raph drills

2) openers - hinge,bicep,shoulder,landmine rows

3) supinated strict pullups - 2x5

4) lat pulls - 1x15x80 kg

5) pause deadlifts to heavy 7 - 50,50,60,60,80,80 kg
*pause for 3 seconds at the bottom, keep the weight in the hands not on the ground
*barefoot
*these were hard for me

6) max reps sandbag DB front squat, 50 kg - 15 reps

7) farmer carry - 2x45m turn every 15m
37.5 kg DBs

8) stiff leg deadlift - 2x60 seconds w/ 2 minutes rest, 20 kg KB

9) 400m punching bag carry - 1 break

10) cable crossover - 2x10x30 kg

11) 500 ft sled sprint, 20 kg

• Notes: Tried out some pullups today to see if I could get into my lats more. Still seemed like I was a little trap-heavy but I need to see video. So the pause deadlifts...were really challenging. Couldn't work up very heavy because my grip was a huge limiter, but they made my hamstring feel really really good. Between those and the stiff leg sets my hips and hammies felt amazing. Opted not to work on the jefferson as it has been bugging my hips a little bit.
• Body: Felt great to get back in the gym.

Thursday

Thursday (31st) - 0800

1) openers - hinge, jefferson, bi/shoulder

2) 3 rounds:
10 x weighted pushups (vest + 15 kg plate)
6 x weighed ab wheels (vest)

3) sled drags - 3 x 200 ft for max weight (+80,100,120 kg)

4) 400m punching bag carry - 1 stop

5) shoulder burner w/ 5 kg - 1 set all the way through