Workout:
A. Thruster; 3x3; rest 2 min
105, 115, 125
B. DB thrusters; 20 reps x2; rest 2 min
30, 30
C. Sandbag over shoulder tech work with 70 and 100# - report in how
they feel - work on the cues I gave you last week
Done
D. Incline bench TTB; 10 slow controlled reps x5; rest as needed
https://www.youtube.com/watch?
10 x 5
E1. Supine windshield wipers; 10 slow controlled reps x4; rest 1 min
done
E2. Stability ball stir the pots; 5 slow controlled reps x4; rest 1 min
done
E3. Side plank; 30 seconds x4; rest 1 min
done
F. CTB/pull up tech work 10-15 min
20 ctb (sets of 3-5)
11 butterfly ctb (I'd get about 2 out of 3)
30 butterfly pull ups (set of 5-7)
+
shoulder mobility work 20-30 min
done
I haven't done heavy thrusters in forever. I'm sure 125 x 3 is a PR. It was close to a 3 rep max too. The second set of DB thrusters sucked. I was definitely making some noises...delicate grunting :). My friend Kim, that does Strongman was over working out and gave me so help and encouragement with the sandbag. I feel like I had a couple reps that were right. It still is not something that feels really strong. Incline bench ttb were tough. Felt it in the abs for sure. The E series went well. Pull up and CTB work was fun. I am feeling way better with the butterfly pull ups. Can't wait to be out to Atlanta and get some eyes on me, hopefully by the Open they will be 'a go'. Good to have some time working on shoulder mobility. Thanks!
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