cesimpson

Wednesday was cold and wet and I had (foolishly) not planned for that. I went to the gym, alone, making up my workout in my head on the way there. It was pre-5:00am and about 6 minutes after I climbed out of bed. I wasn’t thinking at my highest level…

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Wednesday Morning

Dynamic Mobility Warm Up

10x @ High Knee Walk

10x @ Pullback Buttkicks

10x @ Overhead Lunge Walk

10x @ Walking Spiderman

10x @ Quadruped Extension-Rotation

10x @ Scapular Wall Slides

10x @ Scapular Push-ups

3x KB/BW Circuit #1

6x (ea. arm) Clean & Press @ 24kg KB

5x (ea. leg) Lateral Lunge @ 24kg KB

3x KB/BW Circuit #2

5x (ea. arm) Snatch @ 24kg KB

8x (ea. leg) Bowler Squats

3x KB/BW Circuit #3

5x (ea. side) TGU @ 24kg KB

8x (ea. leg) Reverse Lunge @ BW

3x KB/BW Circuit #4

8x (ea. side) T-Push-Ups

30x (ea. leg) 1-Legged Prone Plank

8x (1 round every 3:00)

8x Squat @ 225#

8x Chin Up @ BW

I woke up Thursday morning and hurt everywhere.

This Morning (Friday)

Mobility Circuit

10x @ High Knee Walk

10x @ Pullback Buttkicks

10x @ Overhead Lunge Walk

10x @ Walking Spiderman

10x @ Quadruped Extension-Rotation

10x @ Scapular Wall Slides

10x @ Scapular Push-ups

2x Javorek Complex @ 95#

6x RDL

6x Bent Over Row

6x Front Squat

6x Press

6x Back Squat

6x (3x ea. leg) Reverse Lunge

Sumo Deadlift Warm Up

5x @ 135#

5x @ 1855#

5x @ 225#

3x @ 275#

4x Circuit #1

5x Sumo Deadlift @ 315#

6x Chin Ups @ BW

Bench Press Warm Up

5x Close-Grip Bench Press @ 135#

3x Close-Grip Bench Press @ 155#

1x Close-Grip Bench Press @ 185#

3x Circuit #2

5x Close-Grip Bench Press @ 205#

20x (10x ea. leg) Walking Lunge @ 2-35# DBs (my legs are still sore from Wednesday)

More Bench Press

5x Close-Grip Bench Press @ 205#

3x Circuit #3

10x Neutral Grip T-Bar Rows @ 115#

8x Barbell Roll Outs

10x MYBH Finisher

20 sec. on Airdyne

40 sec. Rest

The Airdyne is fixed this morning and it held up to today’s abuse. That’s good news.