Lower Warmup:
Foam Rolling/Lacrosse Ball
Rectus Femoris/Glute Thrusts... starting to feel the glutes better on these
Piriformus/Clams ... a little better but left side is harder to "wake-up"
Butt Kicks
Knees to Chest
Walking Lunges
Upper Warmup
Dislocates
Upper Back/Chest w/ Lacrosse Ball
Pec/Lat Stretch
Facepulls
Scarecrows w/ 2.5 lb plates
Wallslides... Can't do these yet. Lower back comes off the wall.
Bench
225x5; 185x8; 185x8; 185x8; 185x8
In Between Bench Sets: 90/90 Split Squats
1; 1; 1; 1; 1; 1.... last one I finally managed to keep my lead leg parallel.
Suspended Rows
BWx8; BWx7; BWx7
Push-ups.. the right way
BWx15; BWx15; BWx15
Jackknives
BWx10; BWx10; BWx10
Half-Kneeling Wood-Chops
55x10; 55x12; 55x12
Notes
Doing all this shit is taking a lot out of me. Its not much on paper, but I'm trying to be ultra aware about my body positions on all movements. Bracing/maintaining a tight core on everything is tiresome. The most exciting thing today was I did a split squat on my 6th try. I was shaking and spasming with effort, but I looked in the mirror and shin was perpendicular to the ground w/ everything else in the right position. It is amazing how much space split squats immediately create in my hips. Feels fucking amazing.
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