Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Mobility, Stretch
Strength:
-Bench Press- 45x10, 85x5, 105x5, 125x3, 145x3, 170x3, 190x11
-Weighted Dips- 1x5 w/ 38# of Chain, 1x2 w/53# KB + 38# of Chain (91#), 1x1 w/ 30# Vest + 70# KB + 19# of Chain (119#) *PR, 2x5 w/ 38# of Chain
-Rope Climb @15', legless/hands only- 2x consecutive climbs
-Hanging Straight-legged raise (legs remain straight, touch bar)- 3x5
Conditioning:
-Row- 150sec. @95%, 30sec. Sprint (D5)- Total - 857m
The Chains can't hold me down! Pumped up for that Dip PR, that's a record by 14#. Haven't worked heavy dips in quite a while. The Bench felt pretty good, I have been doing my best to take care of my shoulder. I wanted to work some Rope Climbs sans the hands, I was going to go for 3x consecutive climbs but I did 2, up & down with no rest, then called it. My arms were pretty spent by then. Good day!
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