Woke up feeling tired and sluggish so I did some light activity in the morning. Still felt a little tired in the afternoon until my second set on squats. I got a second wind so to say and the session turned out nice. 20 Rep set was easy, yet still left me in a heaping puddle of sweat and lack of oxygen.
Airdyne x35min light “flush” ride (255cal)
Ankle Strap Sled Drag
Upper Body Sled Drag
Deadbug w/ Yoga Block 3×8
Throwback Pic.. Sometimes you just have to get that grip an go! This is how my second session started. Turned out well in the end.
Safety Squat Bar Squat (Ladder Program Wk 3 – Day)
105×5, 155×5, 205×3, 255×3,
295 3 ladders of 3 rungs (5-3-2) = 30 total reps
20 Rep Breathing Safety Squat Bar Squat
205 x20 reps w/ 3 breathes in between each rep
Football Bar Incline Bench Press
Wide Grip 105×6
Football Bar Incline Bench Rep Set
115×15 – Rack & 3 breathes – Then x5 w/ medium grip = 20 total rep
Safety Squat Bar Reverse Lunge
DB Rolling Tricep Extension
Safety Squat Bar Goodmorning
Band Tricep Pressdown
Plate Pinch Farmers Walk
25lb Bumper 3x40yd
*All done in a circuit fashion – little rest if any
Belt Squat Walk
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What a great day! Started around the time the sun was still over an hour away from showing us how bright it is. Everyone who was in at 6am did a great job, worked hard and definitely got 1% better in something. Then Mobile Mighty Greg and I played with iron and worked on skills. I followed that session up with a smash session in the afternoon. Body is starting to really feel good despite the volume I’ve thrown at it these last few weeks. This is due no doubt to my increase in calories. I reached out to a fellow coach and buddy of mine Dan Allison for some nutrition guidelines. We all need coaching and I really needed to hear someone tell me what I already knew I should be doing, yet my mind kept me from doing it. I’ve applied his advice all while still destroying a GIANT GREENSTRENGTH MEAL every night. Weight is up, recovery is much better, sleep has improved – winning situation!
KB Swing | Crawl 20min EMOM
70 Swing x10 Odd Min
Crawl (variety of variations) x20yds Even Min
Dbl KB Bottoms Up Sea Saw Press
Close Grip Neutral Grip Pull Up (Chest to bar)