4/25/19

Today was a solid workout, I felt pretty strong on everything, which was nice. I am really enjoying this program, looking forward to hitting the next workout on Saturday.

A.

Bench Press Prep

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

Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side. 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 10 reps, each arm with 65# DB

B.

Bench Press

3 sets x 3 reps (220 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.

-Complete, across at 230# 

C.

Strict Press 

3 sets x 3 reps @ 80% (155#)

80% of your one rep max strict press.

-Complete

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

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

-Complete, across at 2 x 65# DB for 3 sets of 10 (each arm) 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-Complete, across with 53# KB, 3 sets of 10 (each arm) 

F.

Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, went with 85# 3 x 10 with cable extensions, wide-grip 

G.

Land-Mine Twists

3 sets x 8-10 reps

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

-Complete, 3 x 10 across at 90#