Reap What You Row Week 4. Day B.

sRPE @6

BW - 224

LH Trap DL - 

-    up to 315X1 @5

-    315X3, 3 @7

Cable Rear Delt Flyes - X8, 8, 7 @8/9

super-set with

Cable Flyes - X9, 9, 9 @8/9

Machine Standing Calves - X8, 8, 7, 7 @8/9

Stationary Bike - HIIT; 0:20/1:40; 14 minutes

Skipping BB Rows the rest of the week before the next block to give elbow and wrist more room to keep healing up.

Switched to low handle Trap Bar for the same reason.  I forgot how steep the learning curve on these are having not done them for a while.  All reps were awkward.

BBM Gen.S+C Block 1. Cycle 4. Session C-ish.

sRPE @6

BW - 206

Trap Bar Deadlift - 

345X5 @7

315X5, 5, 5 @~5

Deficit Pushup Plus - BWX14, 11, 9 @8.5/9

Leg Press - 315X8, 8, 8 @~6.5

Rower - HIIT

BBM Gen.S+C Block 1. Cycle 3. Session C.

sRPE @6.5

BW - 204

Trap Bar Deadlift - 

345X5 @8

315X5, 5, 5 @~6

Deficit Pushup Plus - BWX13, 10, 9 @8.5/9

Belt Squat - 125X2; EMOM; 10 minutes

Band Reverse Nordics - BWX7, 6 @9/10

Airdyne - HIIT; 12 minutes

Schedule crunched again this week, so moved heavy session to Thursday and got in conditioning while I was at it. 

BBM Gen.S+C Block 1. Cycle 2. Session C.

sRPE @6.5

BW - 205

Trap Bar Deadlift - 

335X5 @7.5

315X5, 5, 5 @~6

Belt Squat EMOMS - 120X11 sets of 2 reps

Deficit Pushup Plus - BWX12, 9, 7 @8.5/7

Band-Assisted Reverse Nordic Curls - BWX6, 6 @8/7

BBM General S+C Block 1. Cycle 1. Session C.

sRPE @6.5

BW - 205

Trap Bar - up to 335X5 @7.5

Belt Squat - up to 175X5 @8

Deficit Pause Pushup Plus - BWX11, 9 @7/8

Band Reverse Nordic Curls - BWX6, 6 @8/10

I think the only one of these movements I've ever done is Belt Squat.  Everything was awkward and hilarious.