Music: Sleeping Giant, Dread Champions of the Last Days
Warm up w/ Kettlebell Front Squats/Box Jumps
Box Squat (using Top Squat attachment for less stress on biceps, quick pause on box, box still a couple inches above parallel)
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1
500 x 1 - hip feels OK, but still weak off box.
405 x 6
Walking Lunges to add some mobility work for hip.
Chain Yoke Walk (this is basically a thick bar/axle w/ chains hanging off ends and plates at end of chains)
270 x 100', 100', 100' - went very light here because it did put stress on my torn biceps - didn't want to cause more damage.
Alternating Dumbbell Curls - what? w/ a torn biceps?
60 left hand/10 right hand x 8, 8 - used only a 10 lbs. weight in right hand -went very slow and controlled.
Still staying clear of any pulling for now, but I plan to add very light biceps/pulling work in hopes of aiding in the healing process.
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