Considering that next week's schedule may be a little wonky, I decided to end my week off a little early and start stage 3 today. I had been meaning to get in some circuits this past week, but fell ill. I was too weak to do much of anything. But, now I'm back and rarin' to go!
I'm not sure what to think about today's OH squats. They call for the lowering to take 30 seconds. 30 seconds?? That's a long time to lower a squat. I did maybe 15 seconds. I'll work on improving that. Actually, the first set, I didn't realize the tempo called out, so I did them normally.
Show and Go, Phase 3, Week 1
Foam rolling and mobility
Barbell OH squat - (warm-up 3@BW) 6@25# normal temp, 2x6@10# 30s down
Quadruped chin tucks - 3x5
Barbell forward lunge - 6/side@65#, 6/side@70#, 6/side@75#
Reach, roll, & lift - 3x6/side
1-arm, 1-leg DB RDLs - 8/side
Cable woodchops - chest height - 8/side@30#, 2x8/side@35# (got a rope burn on my palm! oops, should have been 2 sets)
Corner pec minor stretch - 2x30s
Seated 90/90 strech - 2x30s/side (oops, did this wrong)
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