95% Week 3 Training
Friday 8/23/24
PM Lifting:
1a. Rope grip row 2x
1b. RESS w/40 lb vest 2x
2a. GHR situp w/40 lb vest 2x
2b. Pushups w/40 lb vest 2x
1 hr walk
Rehab Work 2 sessions throughout the day :
Foam roll (Defranco Agile 8'ish)
Banded clamshells
Prone scap raises
Gap/Assistance Day. My rules for this day are, no big barbell movements.Train push, pull, core, legs with as many or as few exercises as I want. Do not track volume. Go to failure or don't. Make the session all about what I need on that day.
I wanted to be done in as few exercises as I could this session. Supersets of vertical handle belt squat rows with weighted rear elevated split squats. Followed by supersets of weighted pushups and ghr situps.
I didn't get close to failure but I gave enough to feel worked. My Monday and Wednesday workouts are heavy and hard. Keeping these Fridays moderate is working out very well. My strength is good and I feel like I'm recomping ever so slightly.
