Warm-Up:
-Stretch, PVC Work, Shoulder Mobility
Strength/Conditioning:
-Bench Press- 45x10, 95x5, 125x5, 150x5, 170x15
-Pullups (kip)- 3x25 (unbroken)
-5 sets of:
*pick up jagged, heavy fucking rock (aka "The Rock"), shoulder it, walk 15m, turn around, walk back 15m ("The Rock" weighs 145#)
*Waiter Walk 30m w/70# KB, Right Arm
*Waiter Walk 30m w/70# KB, Left Arm
-Prowler @160#, 6:00 total of:
Push 30sec./rest 30sec.
Drag 30sec./rest 30sec.
Bench was pretty weak today, not very happy with that. I'm sure yesterday's heavy DB's didn't help. "The Rock" is a 145# of AssKickery. I dug it up out of my yard a couple years ago, just kinda been sitting out behind the garage. That thing is Brutal, and hurts like fuck setting on your shoulder. Definitely going to be using it a lot more.
Rock On
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