2-DB split snatch (from sides), 60RI
--3 @ 30s, 3 @ 30s, 3 @ 30s, 3 @ 30s, 3 @ 40s
2-DB push press, 60RI
--3 @ 40s, 3 @ 40s, 3 @ 50s, 3 @ 50s, 3 @ 50s
SUPERSET
1-arm DB bench press, 0RI
--5 @ 40, 5 @ 40, 5 @ 40, 5 @ 40, 5 @ 40
+
depth plyo push-ups, 60RI
--5 @ BW, 4 @ BW, 3 @ BW, 3 @ BW
SUPERSET
DB lunges
--5 @ 40s, 5 @ 40s, 5 @ 40s, 5 @ 40s (per side)
+
lunge jumps
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (per side)
2-DB swings, 30RI
--25 @ 15s, 25 @ 15s
Notes:
--It took a few reps to get the side split snatches down. It's just not a familiar move unlike the front version that mirrors what I'm used to with a barbell.
--Push presses embodied the speed desired for today--the first rep felt like my shoulder was just going to keep going through the ceiling, but I got it under control after that (no dislocation, just a sudden stop).
--Today's upper-body push superset was supposed to be one-arm push-ups and DB shot puts, neither of which are possible right now, so since I struggled with last week's setup, I just decided to repeat it.
--Lunges turned into a strength move rather than speed as I overestimated the load, but at least it made for some comical lunge jumps, all two inches of vertical I had at the end.
--I chose a lighter load for the swings, thinking I could get through 45 straight reps, but after that last superset, there was no way, so I just ended up doing five extra reps in splitting them up equally. Now I get to go sit on my ass for six hours at work and tighten up. Happy happy joy joy.
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