Light cardio

45 min Steady state cardio.

I have had the flu for 4 days now, still don't feel great. Figured I had to start moving after being under quarantine. 

GPP - kickboxing

Just started doing kickboxing again. I found it helps my mobility, back issues, and general well being. 

Hopefully I will be doing some fighter training once I get my cardio back :))))

Mobility/recovery session

Worked up to 5 sets of 115 doing:

Snatch balance

Hang snatch

Snatch

OH squat

-weight was super super light, just getting movement and mobility work in.

15/9/9 reps doing:

Toes to bar

Snatch 115#

Deathlifts

Mobility

Baby makers w/ green band

Hip capsule stretch

Lower back smash

Glute pretzel stretch

Deathlifts!

135x10

225x5

315x2

365x2

405x2

Add belt

455x2

486x2

Speed deads

386x3x6 sets

With 120s rest

Superset x 8 reps x 3 sets

Stiff legged deads w/ 225

Pendlay rows w/ 225

Pull-ups 

GHR

Training update

ME lower

16in box squats
135x10
225 x 5
275 x 5
315 x 3
345 x 3
add doubled up mini rev bands
405 x 3
435 x 3
455 x 3

sumo pulls from 2 block
225 x 6
275 x 6
315 x 6 x 2
315 x 8

-man my hamstrings were blown up from the box squats, called it there. im sick right now and feeling really weak.


ME Upper

-worked up to 275 x 2....wow, gotta get over this illness

-i forget what else i did, some tricep work and pullups or something

ME weekend update

Lower Body

Deadlifts from floor
135x??
225x10
315x3
365x1
405x1
455x1
495x1
545x1
565x1

-called it there. went up fast and smooth. really the last time i pulled heavy was back in January when i re injured my back pulling 605. what i learnt from that incident was that even if weights are feeling light, take it slow, and build up the work capacity.  even though my muscles are strong enough to lift more, usually my back is lagging behind (hence the multiple back injuries)

-i was really tired from work last night so called it there. chalk it up as a win i guess

Speed Skwats!!

Squats to low box
bar x ??
135 x 10
add 80(ish)lbs of hanging chain
135 x 3
155 x 2 x 10 sets
-felt great, really light and moved fast. no back porblems

Speed Deathlifts - sumo style
225 x 5
add quad'd up light bands (roughly adds 200lbs at the top)
225 x 2 x 6 sets

Bent Over Rows
135 x10
185 x 10 x 3 sets

Side Bends w/ 45 plate
60 reps each side