4/4/19

I'm getting to the point where I am kind of over this whole deload week... looking forward to some tougher sessions. Got in everything today and added in a tiny bit of cardio (rowing) around some of the accessory stuff. Overall an easier session that left me feeling refreshed.

A.

Bench Press Prep

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

Perform Upright Rows @ 40-50% 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 reps with 45# bar

B.

Bench Press

2 sets x 5 reps @ 70% (185#) 

70% of your one rep max bench press.

-Complete

C.

Strict Press

2 sets x 5 reps @ 55-60% (115#)

55-60% of your one rep max strict press.

-Complete

D.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 5 sets. 12-15 per arm.
500m Row (Easy) after each set 

-Complete, used 35# KB for 3 x 15 (each arm) and rowed about a 1:50 - 2:00 on each 500m 

E.

Land-Mine Twists

4 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 4 sets.

-Complete, across at 90# 

F.
ROMWOD

-Complete ... this felt amazing... need to start incorporating these every day.