DB bench 5/5/3/3
Weighted Pull up 3 x 8 superset Hex DL 3 x 5
Giant set x 2:
Single arm incline DB x 8
Overhead lunge x 10
RDL x 10
Box Squats 5/5/3/3
Single Arm DB floor press 3 x 8 superset Bulgarian split squat 3 x 10
Row to chest 3 x 10
Swiss Ball leg curl 3 x 10
DB push press 3 x 10
Hex DL 5 / 3 / 2 / 1
Atomik Bomb pull ups 3 x 8 superset back squat 3 x 10
Walking lunge (goblet weight)
Single arm DB press
That was my first week back doing weight training. Need to get past the phase were everything hurts.....Today ran 5 miles, which was the first run since the GR light a couple weeks ago. The whole "use it or lose it" thing is entirely true. I was able to do the run in a little under 37.5 minutes, but it was a struggle.
I have to figure out a happy medium now, between getting strong again, but maintaining conditioning. I thought I could lift 3x a week, and mix in one run and one ruck......but not sure the joints will appreciate that.
After doing a DL single on my first week, I woke up feeling like someone slapped me across the upper back with a 2 x 4.