June 1, 2017 – Week 1, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Front Box Squats
45x10
95x5
135x3
185x3
225x3
275x3

16” Rack Pulls
45x10
45x10
135x5
135x5
225x2
225x2
315x1
365x1
405x1
455x1
495x1
Added Straps
525x5

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Still feeling a bit beat up from the previous workout circus dumbbell extravaganza. Walking the day before certainly helped with recovery. Not getting as much sleep as I want. Letting that slip, need to get that back under control. Not enough hours in the day sometimes. Started out with the AMT. Heart rate was up to 157bpm. Calf raises the same as last session. A bit tougher for the lagging side to get the reps this time. Box touches felt good with both styles. No aches doing either style so happy about that. Rows felt alright and stretch I didn’t notice any tightness issues in the shoulders between the sides. Squat therapy was great, no knee aching at all. I was fully expecting it with how they felt the last two times. Hip airplanes sucked. It was like my first day doing them. I just kept on losing my balance. I finally got the reps I needed (kept at it until I got them all in a row). Not sure what that was about. Then on to the weights. Front box squats again. Same as last as far as jump but working to a heavier triple. No hard belt, still trying to move fast with these. Working up sets felt better than last time these were on the agenda. Top set was a bit tougher but still plenty in the tank. Next up the rack pulls. Working up to a top set with the aim being 1-5 with it. Always aiming for that five. Slight modifications to the warm-up from last time. More work with alternating the grip each set as only my first two sets with the bar involved double overhand and double underhand grips. Trying my best to not have my forehead sweat get on the bar where I was gripping it haha. Definitely getting better with lifting with the hard belt. Glad it isn’t taking as long as I thought it would. Last set before strapping in was with five plates and it moved quite well so I was ready to hit the working weight. It had felt a little rough working up but sometimes I just need to get warm. Working weight was darn heavy. Got my set of five but it was tough. Felt immediate soreness in my mid and upper back after that set haha. Continuing to push this weight with good form. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Reps increased on both and it was still easy. Stretched and then home to eat.