Decided on a conventional alternating 3/week scheme for the beginning. Probably throwing in some cardio on off days, likely rowing the day before squats and cycling the day before deads. Or...something.
Probably moving to Mission Bay in the next week, in which case that $700 2yr membership to 24 will only be useful if I get staffed on a traveling project near a 24. Otherwise the money could have gone towards shoes (or...anything? But probably shoes).
Warmup -
Bat Wing - 8, 2.5s
Diesel - 3-5 with 2.5s (varying by movement)
Bridges - no band
So next time, take the band, grab/take a roller, and do stuff in the right sequence.
Deadlift -
135x5
165x5x3
Gotta keep tension in lats and while on the floor - "pretend it's the RSF" (and their shitty plates).
Press -
45x5
75x5x3
Didn't bring the Oly shoes; other thing for next time.
Generally feeling ok, but need to work on right shoulder.
Pulldown -
60x8
70x8x2
The seat's too high, so I can't really do the "deadhang" here.
Probably best to alternate these with actual chins day by day. May revise that based on amount of climbing I wind up doing (speaking of which, I'm probably starting to climb a bit).
Face Pull -
20x10x3
Kind of/possibly. I seriously doubt that was actually 20lbs.
Turkish Getup -
10x3ea
I feel like it'd be easiest to just denote "ea" with an asterisk. Let's do that.
10x3*x1
Yeah, I only did one set.
Relearning the movement.
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