PM: Full Body Workout
Warmup: Foam rolling, lacrosse ball rolling, mobility drills, TKEs, Airdyne SS 5 mins 1.7m
1) Pallof Press - 3 x 5e x 5s x #8
2a) Pushup - 3 x 16
2b) TRX Row - 3 x 16
2c) Bulgarian Split-Squat - 3 x 10e x bw, 10, 10
3a) Swiss Ball Squat - 2 x 20 x 2s pause
3b) Calf Raise - 2 x 100
4a) Kneeling Pulldown - 3 x 15 x 90
4a) Hammer Curl - 3 x 15 x 25
4a) Triceps Pushdown (rope) - 3 x 15 x #12
5) Prowler (H/L) - 6 x EconoProwler + 120
6) Prone BPA - 100 x red band
Warmup went well.
PPs - been a while, these felt good.
Pushups/TRX rows - felt very solid.
BSS - hard but good. I'll go for slightly heavier next week.
Squats/Raises - also good. I cut it to 2 sets just because 3 seemed a lot with the BSS and prowler.
Pulldowns - just right, I couldn't have done 16 on the last set or 95 on any set.
Hammer curls - perfect weight for these. Felt great.
Pushdowns - I did the short version, with arms tucked. Felt okay.
Prowler - hard to run it today, but it was hard enough. Next time I'll throw 5-10 more on it.
BPAs - back to doing these, they felt good. My shoulder is clearly improving.
Peter V. Dell'Orto