(s)ass

tina is my spirit animal-01
Tina is my spirit animal

26 April | Tu
Mobility work | 10:00

Warm-up |3x
AD x 1:00
Row x 1:00
Zing zows x 10

Work | 5x
Sled drag x 200m @ 95#
Chinese row x 10 ea (20,25,25,20,20#)
Bench press x 3 (85#)

Handstands | 10:00

25 April | M
Pillars | 3x
GA squat x 5
Plank + fwd tap x 10
Hip hikes x 10 ea
Calf raises x 40 ea variety (just 1x through)

Warm-up | 3x
BB Back squat x 10
KBSย  x 10 @ 35#
Banded rows x 10

Work | Back squat 3 x 10 (115#)
Rest x 3:00 btwn sets
4 sets:
GHR x 8 (15#), right into
Wall walk x 1, right into
Jump rope routine x 1:00
Rest x 2:30

Stretch | 15:00


Sunday’sย frog pumps definitely did some work on the flutes. They were a nice level of sore heading into Monday’s squat session, which was helpful. It makes it more apparent that those babies are firing and then the flexors don’t kick in. Ten reps =ย no joke. Old habits die hard and I annoy myself with my inability to push it on the lbs right now. The workout felt good though; perfect for how the body was feeling.

Soreness had really set in by training time Tuesday, especially in the inner rear thighs (adductors of the posterior view variety)ย and the hammies. The setting sun, breeze, and focused squeezing made for a nice zen sled session. Wrapped up with handstand play and stretch.

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