10/20/21

Today was a solid workout... big burner on the shoulders. Overall felt good, enjoyed myself in the gym today, despite usually taking rest today. Had to shift this workout from yesterday to today given I had a loaded work schedule yesterday. 

Warm-up

Ski Erg x 3 minutes

2-3 rounds

1. Banded Shoulder Flexion  x 10 reps

*5 second raise into the stretch position. 2-3 second hold in the overhead stretch position. 

2. Forward Shoulder Wall Circles  x 5/side

*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally and allow the wall to assist the shoulder into a deep stretch position at the top. 

3. Bottoms Up KB Windmill x 5/side 

*Constantly reach toward the ceiling with the KB. 

*Intention: Open up the shoulder joint and activate the scaps in preparation for upper body pushing and pulling. Move through these like a giant superset.

-Complete 

A.

2 Sets

3 Single Arm Turkish Sit Up R

3 Single Arm KB Z Press R

*perform a Get Up to the half-kneeling position

3 Single Arm Half Kneeling KB Press R

*complete the Get Up to the standing position

3 KB Windmill at Top of Get Up R

*return to floor

**switch arms and repeat the complex for each arm for 2 sets

-Complete, used 35# across all sets 

B.

3 Sets - Get things moving

10sec Ski Sprint

rest 15sec

5 Burpees 

10 Ring Rows

30sec Ski @ 85% effort

rest walk 90sec and restart your next set

-Complete

C.

3 Sets

1. 1-1/4 Strict Press; 30X0; 5,5,5;

rest 30sec

2. Single Arm Seated Arnold Press; 21X1; 4-6/arm

rest 30sec

3. KB Cross Body March; 30sec/side

rest 2mins and back to 1

Press Tempo - perform a 1/4 rep before coming back down and then immediately pressing up to the top. Pause 1sec and then lower to the shoulder in 2sec. Pause again 1sec before starting the next rep.

-105#, 115#, 125# on the press ... 50# DB across on the Arnold press ... 2x53# KB for the marches 

D.

0-8mins

6/4 Cal Bike

6 Strict Dips

6 Burpee Pull Up

 

8-16mins

9/7 Cal Bike

9 Hand Release T Push Up

9 Body Rows

 

16-24mins

12/10 Cal Bike

3 Wall Walks

12 Sit Ups

-Complete ... big sweat, fun workout, just flowed through this aerobically at about 80-85% effort 

Cooldown

1. Passive Hang x 1 min 

*Keep your feet on the a surface if you can not hang for the entire minute. 

2. Supinated Passive Hang x 2 min 

*Keep your feet on the a surface if you can not hang for the entire minute. 

3. Prayer Stretch x 2 min 

4. Shoulder Extension Stretch on Floor x 2 min

*Intention: Lengthen lats and anterior shoulder musculature. Sink deeper into each stretch position with every exhale.

-D/N complete, no time