My Pleasure

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01 May | Tu
Warm-up | 3x
Row x 1:00
KB RDL x 5 ea
Goblet x 5
KB snatch x 5 ea

Work | FTA
A1. SA press 5 x 5 [RI] (2@25, 3@27.5#)
A2. Good morning x 10 [1:00] (75#)
B1. Zercher squats 3 x 5 [1:00] (2@115, 125#)
B2. KBS x 7 [1:00] (60#)
C. Bike x 20:00

03 May | Th
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Bike x 1:30
Wall balls x 10
DUs x 20

Work |
A. Sumo DL 7 x 2 [3:00] (205, 215, 2@225, 1 rep @235 (PR), 2@225#)
B. RFESS 5 x 8 ea [:30 btwn sides] (15, 2@17.5, 20, 22.5#)
C. SL hip bridge hold 3 x :30 ea [:15 btwn sides]
D. EMOM x 10:00, DUs x 40 30

04 May | F
Mobility/Warm-up/Holy fuck this took me longer than I had planned | 3x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Hip CARs x 3 ea
TGUs x 2 ea (40, 45, 50#)

Work |
A1. COB negatives 5 4 x 4 @ 33_1
A2. Push-ups x 10 (last 2 rnds on my knees)
A3. SA press x 5 ea [2:00] (2@25, 2@20#)
B. Seated cable rows 5 x 10 [1:00] (70, 4@60#)
C1. Face pulls 4 x 12 (20, 3@30#)
C2. Bi’s x 12 (ea) [1:00] (15, 17.5 2@15#)
D. Row Stairs x 10:00, alternating easy + challenging pace OTM

05 May | Sa
Camelback – Cholla Trail

06 May | Su
Mobility | 3x
GA squats x 10
SA plank hold x :20 ea
Reverse curl-ups x 10

Warm-up |
Bike x 10:00, e’ry 3:00:
Push-ups x 5
DUs x 30

Work | [Fave Buffet]
A. 4x:
Box squats x 5 (125#)
SL HB x 10 ea
GHR x 10 [2:00] (15#)
B. EMOM x 20:00, alternating:
Slam balls x 10 (20#)
DB push press x 10 (20#ers) + sit-ups x 5

Stretch | 10:00


Tu | Workout felt good. Pressing on the right side weak out of the bottom. Man, KBS feels good, as do dem zerchers.

Th | Sumos felt gooood. PR! Hammies sore from Tuesday. Don’t think I’ve ever felt the split squats so much in my glutes and hammies – solid. The DUs felt awkward and clunky and I was squeezing my shoulders, so I dropped some reps. The movement felt better by the completion of the EMOM. Just a little rusty… and maybe a little fucked up from heels all week.

F | Weak. As. Fuck. Not happy at all with how this workout felt. Eeked out four rounds on part A; felt awful, and not in a challenging way, in a nothing wants to work way. Where my lats at on part B. And felt like my body with two halves on the rower. So much so that I stopped and did intervals on the stairs. Here’s to tomorrow being a new day. And to setting up some shoulder PT.

Sa | Was the person starting up Camelback at the time I am usually gone and sipping coffee in the sun. The company was worth it. It’s good to mix it up.

Su | Feeling the RFESS in the booty. Didn’t want to work out. Did it anyway. The day turned around.

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