Today was an average day at the gym in terms of performance. Trying to streamline a few things and focus on technique.
Warm-up:
Glute Bridges, CHL, Open 1/2 kneeling and Tall Kneeling Indian Club Swinging, Resisted Bird Dogs, 1/2 kneeling hip mobs/flexor stretch, RNT Squat Therapy, Get-ups, Windmills, and Jumping Rope (20 minutes total)
Work-out:
1a) 4-way shoulder raises (10lb plates) 5 reps each
1b) Alternating DB Chest Press (150lb DBs) 3-4 each arm (6-8 total) * See pics below.
1c) Bottoms-up KB Clean & Press (53lbs KB) 3-5 each side
1d) Front Squat (185, 225, 225, 275lb BB) 3-5 reps
1e) Jumping Rope 100 jumps
4 rounds
2a) BB Floor Press (225, 275, 315lb BB) 3-5 reps
2b) Front BB Jerks (135lb BB) 4-6 reps
2c) Plyo Dips 5 reps
2d) Behind The Neck BB Jerks (135lb BB) 4-6 reps
2e) Jumping Rope 100 jumps
3 Rounds
Cool-down:
Bretzel (5 minutes total)
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