AM Workout

warmup: foam rolled upper back, lats, armpits; static stretch lats

Widegrip Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Prone Leg Curls (30 sec rests)

5p x 20
6p x 20
7p x 20
8p x 9

Smith Machine Glute Bridges (30 sec rests)

bar + 140 x 20
+140 x 20

post: 15 min LISS

PM workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bat CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: yar, 2 days of squatting in a row

Prowler Work: push 20 metres, then drag it back with a rope 20m; 2 min rest b/w sets

6 sets with 170 loaded on the prowler

notes: the parking lot is getting worse, but I am learning where all the dips are and avoiding them. The owners of the neighbour businesses came out to see what the Frick I was doing, then cheered me on, lol. Old guy running a textiles shop, and about 5 young African dudes smoking and on their cell phones who were patronizing an African grill next door. I have to say, the smell of grilling meat was making me hungry

Kroc Rows (60 sec rests)

95 x 20/20
95 x 11/11
95 x 10/10

notes: 60 sec rests still kick my ass. At least I hit 20 reps with the 95.

Pallof Press (30 sec rests)

Resistance Band: 20 reps per side. 3 sets

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