It was good to be back into the gym. Unfortunately, I will be unable to train today; however, I will be able to spend time with my wonderful lady.
This Protocol Was inspired by Barry Ross, producing some amazing results with The Holy Grail in Speed Training. Check it out.
Yesterday, I was able to perform the arch press. This variation allows you to floor press without the need of a spotter or a power rack. Place the barbell on the hips, bridge for the arch, then press. Make sure shoulders are retracted down and back as you squeeze your glutes and power breathe.
Arch Press with power grip followed by 6x depth push ups
205#x5, 215#x5
Sumo Dead Lift with alternated grip, Drop at knees and continue extension. This was followed by 6x broad jumps
345#x2,x4
All were followed by 2x3 side press with a 70# KB and and a half, front lever, 2x2 (each side) with a 4 second hold.
Then the day was followed by Arm Locks from Side Body. In both positions. It was followed by 4x6 min matches. Only competition was the instructor, while the rest were white belts...Hopefully it will be different on Wednesday.
Next workout will be similar, Focusing on the Arch Press, Sumo Dead Lift, and Weighted Pull Ups. The Turkish Get up will be added for core and functional rehabilitation for my shoulders.
Unleash the Beast
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