All:
A. Deadlift – 5rm – NOT tnG
B. Bench Press 10×3 @55-60% *with light bands. EMOM style
C. 5 rds
1k row
50 double unders
25 Ghd Situps
D. Assistance Work
1. Bent over barbell rows 4×7 HEAVY
2. 3 rds
15 hang Scap squeezes
20 banded Scap squeezes
3. Accumulate 3 min of L-Sit hold
Being cautious with the groin still
Bench press done at 185
Deadlift done up to 400#
Scap work completed
Modified metcon
Body weight sled push 100 m (not ready for rowing yet)
50 du
25 sit-ups (ghd still bothers groin)
16:15
7 rounds NFT
1 legless rope climb
3 bar muscle up
Murph with 10# weighted vest 57:06. Overall felt good during this and happy I was able to complete in under the hour with the vest. Holy push-ups????
Peg Board fun
Will add deadlifts tomorrow or Friday
A. 425#
B. skipped (airrosti treatment today)
C. 40:45 (thanks for killing me)
D. skipped (treatment)
– some scap recovery work
A. 5 RM DL not Tng- 265#
B. 10×3 bench done at 70% without bands because I didn’t have the option- 120#
C. Workout- 33:10
D. Barbell rows- done at 105/105/110/110#
E. 3 rounds of scap work- done
Deadlift done at 170kg
Bench press at 150lb
Metcon
28:10
A. 5RM Deadlifts – 253lbs
B. 10×3 Bench – 95lbs with bands
C. Workout – 32:02