11/05/22

Worked out at home with my wife, which was a nice change. I felt good on everything, little bit of shoulder pain when warming up the HSPU, but once I got into the workout I had little pain. 

A.

Deadlift 

3-3-3-3

Build up to a 9/10 RPE over 4 sets 

-Result = 405#, 435#, 465#, 475# ... this felt solid, fun to deadlift heavy. 

B.

Partner Workout:
2 Sets
30/24 Calorie Ski (each, while partner 2 on bike and switch)
30/24 Calorie Echo Bike (each, while partner 1 on Ski and switch)
60 KB Gorilla Rows (70s/50s) (split)
30/24 Calorie Ski (each, while partner 2 on bike and switch)
30/24 Calorie Echo Bike (each, while partner 1 on Ski and switch)
60 Strict Handstand Push Up (split)
-Rest 5 minutes between sets-

-15:12 ... 15:28 ... this was really fun, it was a nice sweat and overall some good aerobic conditioning. Split up the rows in sets of 10 and the HSPU in sets of 5 or 6 reps. Fun stuff. 

C. 

3 Rounds
10 Tempo Pushups (2 second eccentric) 
10 Chin Ups
15 Standing KB Crush Grip French Press (35#)
15 Barbell Drag Curls (65#) 
20 Steps Single DB Overhead March (Left– 50#)
20 Steps Single DB Overhead March (Right – 50#)
15 Weighted Sit Ups (50# DB)
15 Hollow Rocks

-Rest 1-2 min b/t round-

-Complete ... this was fun accessory work, nice arm/core pump.