3/21/19

Today was a solid workout... super busy with work stuff and mandatory training, but this in over my lunch break. Felt strong throughout.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers

-Complete with 2 x 5# DB, 2 x 15 reps 

B.

Bench Press

5 sets x 5 reps (used 195# last time) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete across at 205# (10# more than last week) ... this were tough, but got them all, looking forward to some more of this rep scheme next week. 

C.

Strict Press

3 sets x 5 reps (used 145# last time) 

Add either 0, 5 or 10lbs to what you did last time this set rep scheme was in the program (depending on how you feel).

-Complete, across at 145# ... last week only got 5,4,4 on the reps ... got all the reps this week, was tough after benching. 

D.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-Complete at 2 x 45#, 2 x 50#, 2 x 55# ... 3 x 15 reps each arm 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 per arm.

-Complete across at 45# KB x 3 x 12 each arm

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, 55# x 3 x 15

G.

Land-Mine Twists

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 90# x 3 x 12