3/30/19

This morning was a pretty decent workout... didn't feel particularly great... but slept 10+ hours last night and woke up feeling a lot better. Overall today was good given that I'm a bit under the weather / sore throat / congested / generally wrecked from shooting all week.

A.

Bench Press Prep

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

Perform Face Pulls @ 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

B.

Bench Press 

4 sets x 3 reps (210, 220, 225, 225 last week) 

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.

-Went 210#, 220#, 225#, 225# ... same as last week, but felt easier this week, will attempt to increase loading next week. 

C.

Incline Bench Press

3 sets x 3 reps (175# across last week) 

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. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-185# across (10# more than last week)

D.
3 Super-Sets:

Land-Mine 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.

One Arm Farmer Carry

3 sets x 20 reps

20 steps per arm = 1 set. The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Land-Mine Press 3 x 15 each arm with 95# ... farmer's carry with 100# DB 

E.
3 Super-Sets of:
10 Strict Ring Dips
10 Ring Rows

-Complete

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

3 x :60 Plank

-Complete, with 2 x 25# DB

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.
3 Sets of 'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, with 2 x 15# DB