3 Rounds of
10 Pause Squats
5 Reverse Hand Position Push-Ups
10 Supine Scorpion
5 Over-Under Scap Reaches per side
90 seconds Band Lat/Tri stretch per side*
* first 30 seconds static, last minute alternating b/t 5 second active contraction and 5 seconds relax
Strength – Pause Front Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 80%
2 Rounds (NFT) of Partner Medball Sit-Up series*
Each Round =
10 throws to center overhead
10 throws to left
10 throws to right
10 to chest
* One partner stands and passes the ball while the other performs the series; Use light med ball and make gentle passes to the working partner, focusing on speed of return throw
Think I’m good with this being the last workout before the Open on Saturday! Will be around for mobility stuff Friday but definitely resting tomorrow.
Worked up to 135# and that felt a LOT better than last time. I think when we did pause front squats last I made it to 135 but completely lost my posture and it got pretty ugly so I didn’t expect to hit it tonight. The medball series was fun, too, could see a couple extra rounds of that and I would be pretty sore tomorrow!
3 x 3 at 40# and I DIDN’T SHIFT MY HIPS!!! Sucess!
Med ball throws were really fun! Med balls are MUCH easier to catch than baseballs, softballs, wiffle balls, tennis balls, lacrosse balls, basketballs, or bowling balls.
A little irony for you there….I can spell, I promise. SUCCESS.