June 10, 2015

Had a minor set back on Monday after training. Was putting GHD Machine away and dropped it on my toe. Major pain and swelling (and potential hairline fracture) ensued. Took Tuesday off to go to Urgent Care and recover. Attempted modified program today - felt good - but was cautious as had to do whole program barefoot (socks and shoes hurt).

Warmup / A Few Squats:

Did sets of 6 Back Squats building up - perfect form. Stayed light, was tentative on foot but actually felt good in barefeet!
6 Reps x #85 / 105 / 135 / 145 / 155 / 165 / 175 - all felt easy and light!

A. Behind the Neck Push Jerk; 2 reps x 5 sets; rest 2min 

• Nope, required shoes and toes. Didn't do it.

B. Seated Z-Press; 6-8 reps x 5 sets; rest 2min 

• All sets 8 Reps, perfect form: #35 / 55 / 65 / 70 / 75

C1. Weighted Ring Row @ 41x2; 2-3 reps x 5 sets; rest 1min 

• All 5 Sets at 3-4 Reps w/ #45 Plate

C2. Kettle Bell Waiters Carry; 50m x 4 sets; rest 90sec

• All 4 Sets did lighter weight (16kg) but did 50 M each arm / each set

+
20min EMOM:
Odd: 3 Strict HSPUs

Even: 3-5 L-Pull-ups 

• Did all sets 3 Reps UB HSPU to 1 mat - very easy - should've done 4's or maybe tried to add plates
• Did all sets 3 Reps (some 2+1) Supinated Grip L-Sit Pull Ups Strict