Seagram's Seven
Warm-up: med ball clean review
The lift: Deadlift 3-3-3+ (70-80-90% of W1RM: 225#)
Warm-up: 3-3-3 :: 63-83 The lift-103 143-163- 178x8
Finisher: "Seagram's Seven": 7 med ball cleans, 7 push-ups, AMRAP 10 minutes.
20# med ball. 10 rounds + 7 mb's + 1 pu.
yoga stretches, Tyler helped stretch the wrists and tri-ceps, some handstands with Brett.
Friday 1/28
105 DOUBLE UNDERS IN A ROW...NEW PR!!!
Warm up with Turkish get-ups 5x3/side
15x3 20x3 25x3 30x3 35x3
"Sam Cooked"
Three rounds for time of
Row 250m
25 barbell get-up sit-ups (35lbs)
25 wallballs
25 pull-ups
round one row: 57 sec
round two row: 1:01 sec
round three row: 1:02 sec
jello legs...5 min of stretching.
Thursday 1/27
Rest day.
Wednesday 1/26
Recovery focus- A visit to Dr. Lange. Massage (skin rolling rhomboids). Graston for rhomboids. On that note:
Pathology If the rhomboideus major is torn, wasted, or unable to contract, scapular instability may result. The implications of scapular instability caused by the rhomboideus major include scapular winging during scapular protraction, excessive lateral rotation and depression of the scapula, as the antagonistic action of the rhomboideus major is absent. With scapular instability, movement in the upper extremity is limited as the scapula cannot guide the desired movement of the arm and shoulders. Pain, discomfort, and limited range of motion of the shoulder are possible implications scapular instability.
Finished off with STIM on the back going a mile a minute. buzzzzzz buzz.
Tuesday 1/25
The lift: Squat 3-3-3+ (70-80-90% of your W1RM)
Warm up: 63 x 5 73 x 5 83 x 5
Working sets: 103 x 3 118 x 3 133 x 6
Accessory lift: barbell step-ups 2 x 10.
Finisher: five rounds for time of 10 kettlebell swings (70/55lbs) and 10 knees-to-elbows.
time- 7:30
Monday 1/24
"Fran" 21-15-9 reps for time of barbell thrusters (65lbs) and kipping pull-ups
Time: 8:40. Such a tough bitch. I did the first 21 thrusters unbroken. woot woot.Sunday 1/23
Rest day.
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