4/20/19

Had a solid session this morning ... I added in some cardio into this, overall ended up being a good workout.

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 2 x 15 with a blue band

B.

Bench Press

3 sets x 2 reps (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.

-Complete, across at 235# 

C.

Incline Bench Press 

3 sets x 3 reps (175 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.

-Complete, across at 185# 

D.

Seated Unsupported Alternating Dumbbell Shoulder Press

3 sets x 8-10 reps (each arm)

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

-Complete, with 2 x 50# DB ... have been doing these supported lately, didn't have the equipment, but got a good workout out of this without support. 

E.
Every 3 for 30 (10 sets):
Odd Sets: 20/15 Cal Ski Erg  + 10 Bar-Facing-Burpees
Even Sets: 20/15 Cal Bike + 10 Bar- Facing Burpees

-Result =
1:27 (ski)
1:11 (bike)
1:28 (ski)
1:26 (bike)
1:32 (ski)
1:38 (bike)
1:36 (ski)
1:43 (bike)
1:48 (ski)
1:57 (bike) ... went out super hard on the first bike, otherwise was generally consistent ... I was dragging ass on the last 3 sets of this. Overall great conditioning.

F.

Pallof Press

3 sets x 8-10 reps

3x8-10 facing each way. 2 second hold at extensions.

Dumbbell Front Raises

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, 1 black band and 2 x 20# DB for 3 x 15

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 :60 Plank (top of push-up)

-Complete with 2 x 30# DB

H.

Shoulder "T"s

3 sets x 8-10 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, using 15# bands on cross symmetry 

I.
ROMWOD

-Complete