4/2/19

Today was more of an active recovery day than a workout, but it was good to move around and get something in. This is a de-load week for the %s, which is a nice change, although I am feeling strong and not necessarily in need of a de-load... but that is myself trying to push myself harder than I should and I am embracing the de-load... anyway, had a good time, looking forward to another lower volume workout tomorrow.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-50%

Perform DB Rows @ 40-50% 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, 65# DB x 2 sets of 10 (each arm) 

B.

Bench Press

2 sets x 8 reps @ 60% (155#)

60% of your one rep max bench press.

-Complete

C. 

Push Ups

3 sets x 10-30 reps

Use body weight, do not go to failure. Should be able to still do 3-5 more reps each set.

-3 x 25 Push-ups with 2:00 rest ... these felt very easy, probably the best push-ups have ever felt? 

D.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.
3 x 20 Flutter Kicks (4 count)

-Complete, 2 x orange bands 

E.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.
3 x 2:00 Side Plank (:60 each side)

-Complete, 2 x orange bands 

F.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.
3 x 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete, 2 x orange bands