Thur 2.5 heavy sled drag, Friday 20 mins treadmill, Sunday 3 mile walk(i know , right, no sled, no prowler, no stepmill, just a walk)
9/30 Upper
Heavy long strap ab work again 6x8
Rows and pulldowns and MAG handles 8x8 each
Shoulder Rok work. Practicing as many mace moves as I can. Left shoulder limits what I can do swinging wise so mostly two hand swings right now. About 20 mins back and forth with breaks
Floor press fat bar 5 setsx5 reps
Bench 5x10
Super fat rope pushdowns 8x12 to 15 reps
Push ups off bar 3x20ush
10/1 Lower
Heavy oblique work 4x8 per side
Reverse hypers 4x12
Machine squat, worked up to 3x3 medium heavy over 8 sets
Belt squat machine one leg split squat. Used prototype harness that worked pretty well. Many sets x8 per leg
Also used harness to do alot of GMs off low pulley, about 8 working sets.
Spud