Echo Bike. 6min. 1:54miles. Goal was to keep moving with both arms and legs and not alternating using arms or Just legs. Can tell heart rate got up. Still tough.
BB overhead press. 3x8. 85/90/95 (heavy)
DB Shrugs. 3x8. 55/65/70 (so so)
Lat PullDowns. 3x8. 9/11/11 (heavy)
Abs. LifeFitness crunch 3x18/20/20
Felt pretty good today. Chest as always since surgery is tight due to nerves and the healing part. Just have to take slow until it is fully healed which is around 5/6 month mark from what I remember. Cold brew coffee (death wish=strong AF) for the win.
The groups wrapped up the 4 week block with a tough circuit. We deload then next week then ramp up for a 16 week template then test them.
The powerlifters def need some rest can tell they are beat up. I’m sure when I send them there training they will be happy as they are only lifting g moderate 3x next week then into meet preparation.