4/13/19

This morning was a solid session. Very manageable %s ... quality reps, nothing to failure. Solid pump.

A.

Bench Press Prep

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

Perform Rack Chins @ 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, two sets of pull-ups, one overhand, another supinated 

B.

Bench Press

3 sets x 2 reps @ 85% (225#) 

85% of your one rep max bench press.

-Complete, very easy reps 

C.

Incline Bench Press

3 sets x 3 reps @ 75% (175#) 

Minimum 75% 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.

-Complete

D.

10,9,8,7...1 
Strict Pull-ups
Strict Stationary Dips
*Rest enough between sets to get each set unbroken 

-Complete ... this was good work, felt very good on the dips 

E.

Pallof Press

3 sets x 15 reps

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

-Complete, with 1 black band 

F.
3 Sets:
15 BB Bicep Curls (60#)
15 BB French Press (60#) 
Rest :60

-Complete ... big arm pump, was fun

G.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.
3 x 1 Round of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete, 2 x 30# DB, 3 x10

H.

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 x 15 Weighted Nautilus Machine Sit-ups

-Complete, 2 x 15# DB, 3 x 15 ... 150# for the sit-ups