Week 3 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning
I came to realize 2 things yesterday:
(1): My pressing strength sucks right now
(2): Heavy yoke walks destroy you for days lol
Needless to say bench wasn't anything remarkable yesterday but it was good to get another day of training in. My back was still wrecked from the yoke walks I did Saturday. I worked up to a moderate triple on bench and then hit assistance work and called it a day since I did light conditioning Sunday and will do some HIIT after squatting today. I'm looking forward to getting my bench back up to a respectable number. My wrist is still sprained from last week, but it seems to be getting a little better.
Warm-Up:
*500 meters on rower
*3 sets of mace swings with ShouldeRok
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A1*. Med Ball Throws - 3x5
A2*. Chin Ups - 3x8
C. Bench Press - 295x3
[youtube=https://www.youtube.com/watch?v=SsmTrvRGF6c]
D. Seated Cable Rows - 4x12
E. Front Shoulder Raises w/ 35lb Kettlebell - 3x10
F. Band Tricep Pushdowns - 3x25
G. Dumbbell Hammer Curls - 3x12
Conditioning:
*None, did 30 mins of rowing Sunday
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