Had an okay session today... nothing too crazy... had to change some stuff around due to traveling... but overall still got some good movement out of this.
Warmup:
3 Rounds NFT
10 Standing Alternating KB Press Top Down 30X0 (5/arm)
10 Incline Bench Press (45#)
Warmup:
3 Rounds NFT
10 Standing Alternating KB Press Top Down 30X0 (5/arm)
10 Incline Bench Press (45#)
Quadruped Shoulder CARS - 6reps/side
A1) Strict Press
4141; 3-5reps; rest 45sec x 4 sets
A2) Single Leg Barbell Glute Bridge
3111; 4-6/leg; rest 90sec x 4
*increase load from last week
-95#, 95#, 105#, 105# ... kept these very light... tons of TUT ... used 75# across for the bridges
*increase load from last week
-95#, 95#, 105#, 105# ... kept these very light... tons of TUT ... used 75# across for the bridges
B1) Incline Bench Press (145#)
30X0; 3-5reps; rest 60sec x 3
B2) Wide Grip Strict Pull Up (10# weight)
21X1; 2.2.2; rest 15sec/rest 90sec x 3
*6 total reps per set with a 15sec break after every 2 reps
*6 total reps per set with a 15sec break after every 2 reps
C) 3-4 Sets at Sustainable Effort
20sec Ring Dip Support
6 Single Arm KB Clean and Push Press R
20m Single Arm KB Rack Carry R
10 Strict Pull ups
6 Single Arm KB Clean and Push Press L
20m Single Arm KB Rack Carry L
rest 90sec
6 Single Arm KB Clean and Push Press R
20m Single Arm KB Rack Carry R
10 Strict Pull ups
6 Single Arm KB Clean and Push Press L
20m Single Arm KB Rack Carry L
rest 90sec
-Complete, 4 sets ... used a 65# DB instead of a KB... didn't have any heavy KBs. Got a good workout out of this while using a DB ... this was the funnest part of the day.
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