AM Workout

warmup: foam rolled upper back, lats, armpits, triceps; shoulder capsule stretch

6-Way (30 sec rests)

5s x 10
5s x 10
5s x 10

Overhead Cable Tricep extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Rear Delt Cable Fly (30 sec rests)

2 plates x 27
2p x 20
2p x 20

post: 15 min LISS cardio

PM Workout Strongman stuff

Log Clean and Press (clean and press each rep, 2 min rests)

110 x 6
110 x 6
110 x 7
110 x 3

notes: really had to work on the technique tonight. Had to slow it down, make the movements and the transitions deliberate, and so it hurt my AMRAP totals, haha. Had to learn to squat down low on the pick off the ground, which brings the log high on my chest, to roll it up to my neck, lean back, bring in my upper chest, and the hardest for me… to keep my elbows high and build a shelf for the log. Then to press up and push my head through. Lots to learn.

Keg Press (2-3 min rests)

120 x 1
150 x 1
150 x 1
150 x FAIL

notes: so close on that last one! Decided to move on. The clock is broken in the gym so I can’t easily track time between sets. And I am anal I guess, because it pisses me off, lol.

Dumbbell Clean and Press (clean and press each rep, 90 sec rests)

75 x 1/1
75 x 2/2
75 x 2/2
75 x 2/2
75 x 2/2

notes: once I remembered to activate my glutes, it got easier.

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