3/9/19

This morning was a solid workout, but on the easier side. Nothing too crazy, just lots of quality reps. Got a nice pump ... in/out of the gym in 60 minutes.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% 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 (used blank barbell) 

B.

Bench Press

4 sets x 3 reps @ 75-80% (195-210#) 

75-80% of your one rep max bench press.

-Complete, two sets at 205#, two sets at 210# 

C.
EMOM 7:
7 Strict Pull-ups

-Complete

D.

Incline Bench Press 

3 sets x 3 reps @ 65-70% (145-155#) 

65-70% of your one rep max push press. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-Across at 155# ... my 1 RM incline is a measly 225#... not something I have developed during years of crrossfit... but these were fun, got a good stretch at the bottom out of these, even if they were quite light. 

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete ... these felt great on my back. 

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 sets of 15 with 2 x 15# 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 15 with 2 x 10# DB ... dropped the weight down a bit on these as I was very fatigued at this point and wanted to maintain strict form 

H. 

2 Sets of:

Supinated Grip Hanging from Pull-up Bar Flutter Kicks x 15 reps (4 count) 

Standing EZ Bar Curls (55#) x 10 reps 

Standing EZ Bar Reverse Curls (55#) x 10 reps 

Rest as needed 

-Complete