Sat Feb 6th

Sleep: got 6 hours, went for dinner and drinks with my friend so my recovery is not great today 😔

Mood: happy to have a plan of action but with my shoulder still bothering me I’m going to try a week of full rest on the shoulder aside from super light weight 2-5lb below shoulder height RTC work to see if it will get any better. So far I’ve had no change. Now with granite games being postponed too combined with the shoulder set back I’m just having a harder time staying motivated. Today I didn’t wake up early enough and have a friends birthday brunch this afternoon so I won’t be able to do the whole workout :(

Stress: min-mod


A. Safety Bar Back Squat; 8,6,4,20,20; rest 2min bw sets (20s = 70% of 4) 

Chose this to skip, we don’t have a safety bar and last time I tried lifting straps but didn’t feel steady / safe with it so I switched to just holding the bar but that didn’t feel great either so I scrapped this today due to time / equipment constraints!


B1. Safety Bar Back Rack Box Step Up; 10 reps alt x 3 sets; rest 1min 
B2. Back Extensions; 10 reps x 3 sets; rest 1min 

Did 24 inch step ups because I didn’t use a bar set up (due to above) and then I held 10lb weights. Nice and challenging 🥵

Did 15 reps on the back extensions 


C. Supine Leg Whip; 8-12 reps x 3 sets; rest 1min 

These were super fun and challenging! I did 6 reps per leg each set. Definitely could use more work!

6 Sets: 
10 Cal Bike 
20 Air Squats 
20 Walking Lunge Steps
200m Run 
rest 2min bw sets 

Brannen... I’m so dumb. I didn’t see the rest between sets until just now. When I finished hahah I did it for time and got 23:40. That was tough! Quads are like two balloons right now 

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