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February 16, 2013

February 16, 2013

Low motivation, but sometimes you just have to go.

Warmup, 3 rounds-

10 benchpress @95#
10r/10l bench row @ 20# DB
20 torso twists @ 20# DB
2:00 tool movement

Then, work.

work up to heavy bench press.

5×135#, 3×155#, then-

3 rounds:

3×165# benchpress
2r/2l tool pullups with 25# weight vest
20 forearm curl @ 20# DB

then work to failure weight benchpress.  completed 2×175#, 2×185#, fail @195#, then 3×165#

then, 3 rounds:

5×40#, 5×45#, 5×50# bench row
5×45#, 5×50#, 5×55# weighted situp

then: 30 min one-footed climbing.

Stay off the foot.

Later, PT for shoulders and foot, 3 rounds.

10 pushup plus
20 r/20l oblique shoulder rotations
10 r/10l 30 degree shoulder raise raise

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