Training Day 10

A1. DB Step Ups--5x10/leg; RAN

(30# DB--felt a lot better than last time.)

A2. American Hip Thrust-- 5x10; RAN

(45,75,95,95,95--felt good)

B. Weighted FLR on Rings-- 4x45sec; Rest 90 sec

(Yes--was fine)

C. Back Extensions-- 3x12; RAN

(Yes--not much rest.)

Training Day 9

A1. DB Bench Press @ 31X1-- 5x8-10; Rest 30 sec

(45# DB)

A2. Inverted Bar Rows @ 20X2-- 5x8-10; Rest 90 sec

(Yes--was fine)

B1. Seated DB Arnold Press @ 20X2-- 4x8-10; Rest 30 sec

(25#--shoulders are feeling pretty weak)

B2. DB Thumbs Up Reverse Flies-- 4x12-15; Rest 90 sec

(15#--I hate these)

C. Band Resisted Quarter Squat Pallof Press @ 2020-- 4x10/side; RAN

(Used the black band. Felt good.)

D. Single Arm Farmer's Carry-- 4x100'; Rest 30 seconds between sides

(70#--again grip is weak)

Training Day 8

A. Sled Walk w/ Harness around waist-- 5x60 sec; Rest 90 sec
(Added 2 plates this week)

B. Counter Weight Shrimp Squats @ 3010-- 5x4-6/leg; RAN
(Used a 35# KB--Felt much better on both sides this time)

+

Bike 30 sec hard; Rest 3 min x 3
(Yes--definitely got me breathing heavy)

+

Bike 1 min
Low Bear Crawl 1 min
Row 1 min
Reverse Bear Crawl 1 min
Rest 1 min
x3
(Yes--it was fine. Just a breather)

Training Day 7

A1. L-sit Rope Climb-- 6x1; Rest 30 seconds

(3 to 15 feet. 1 to about 12 feet. Then the last 2 were with my feet because my arms were giving out--I'm getting over injury, so while I may have been able to hang on, I'd rather not injure something else)

A2. Ring Dips @ 33X1-- 6x5; Rest 30 seconds

(Yes--no weight because it was paired with the rope climbs. Made my triceps exceedingly exhausted)

A3. Unweighted Single Leg Good Mornings-- 6x6/leg; Rest 2 min

(I'm no longer getting anything from this. I think I am ready to take this a step higher. No pain and no stretching anymore)

B. Suitcase Deadlift-- 3x10; Rest as needed

(70#--felt pretty good. Pretty easy for the most part. No pain.)

C. Farmer's Carry-- 3x150' unbroken; Rest 2 min

(70#--my grip is definitely in need of work)

+

Row 10 min @ Z1

(Felt great and easy)

Training Day 6

2 Sets Through:
Bike 3 min @ high consistent effort
Easy Spin 60 sec
Bike 1 min @ hard effort
Rest 3 min
Row 3 min @ high consistent effort
Rest 60 sec
Row 1 min @ 2k pace or faster
Rest 3 min
(Yes--amazing cardio session. I wasn't as dead as I expected to be)

+

5 Sets
15 Hip Extensions @ 2022
35 sec Hollow Rock