July 25, 2017 – Week 9, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(3 stage 2 second pauses)
37x1 R
37x1 L
67x1 R
67x1 L
87x1 R
87x1 L
97x1 R
97x1 L
107x1 R
107x1 L
122x1 R
122x1 L
Circus Dumbbell
132x1 R
132x1 L
142x1 R
142x1 L
152x1 R PR+2lbs
152x1 L PR+2lbs
(competition style)
162x1 R
162x1 L
162x1 R
162x1 L
162x1 R
162x1 L
162x1 R
162x1 L
162x1 R
162x1 L

Stretching

Comments: The home stretch. Went to the chiropractor on Monday to try and get whatever was going on with my upper back to stop. I was nervous (I notice I say that or something similar a lot) as last time it made my SI stuff worse. But at the time, I didn’t know what was wrong. Neck was very tight. Felt some immediate relief in both my SI joint and upper back. So, on to the workout. Last one that is going to have any real intensity to it. Warmed up as per usual on the AMT. Heart rate got to 154bpm. Easy calf work and then into box touches and band rows with biceps stretch again. Shoulders felt good with the stretch. Hamstrings felt tight but no issues with my upper back touching the box this time. Hip airplanes went well, didn’t lose my balance on any reps. Then on to the only weighted exercise of the session. The plan from the start had been circus dumbbell but with what was going on with my upper back, there was a back-up plan to do incline press. Wasn’t sure until I finished everything beforehand if I was doing the dumbbell or incline. Plan for the session was to work up on the pause version and then do five singles on each side done EMOM style, alternating sides each rep. Monitoring everything each lift to see if everything is still good. I didn’t realize until I was at the jump before getting to the bell that I had been 5lbs lighter than I thought I had. On the bell, I couldn’t hold the weight at lockout on my right side as it was bothering my thumb too much. I ended up wrapping my wrist a different way the next set and it flew up with no issues. Managed a small PR on the pause, hold and push press style with little effort. The working weight was set at 90% competition weight. The original plan had been competition weight but my difficulty with my right side on consistently getting that weight required a slight decrease in intensity. I had hoped to use my interval timer but the battery was dead so stop watch it was. No issues with the left side with having the wrist wrap on but I had to keep undoing the right side so that my hand didn’t swell and lose feeling. But I managed to get the work done. Definitely going to need to rest up. Home to eat and stretch. Scheduled another chiro session for next Monday and deep tissue massage Tuesday. Just two more light workouts until the real thing.