12/03/21

Today was a solid upper body workout ... didn't feel particularly great, but got everything in ... looking forward to a double day tomorrow and some much needed rest come Sunday. 

Warm-up

2-3 sets 

1. Supinated Passive Hang x 30 sec

*Move hands out for more stretch through the lats. 

2. Dumbbell Pullover x 10 with 2-3 sec hold each rep

*Tuck the ribcage to minimize movement through the low back. 

3. Bar Dip Stretch x 30 sec

*Sink the body as low as possible. You can GENTLY press in and out or shift side to side to make this stretch dynamic. 

4. Turkish Get Up x 3-5/side 

*Reach up toward the ceiling and allow the shoulder to rotate naturally.

*Intention: Prep the scapula and thoracic spine in preparation for upper body pressing and pulling.  

-Complete 

A.

Bench Press x 5 reps (add weight over last week)

DB Shrugs x 10 reps 

every 90sec x 6 sets (keep loads around 70% effort)

-205#, 205#, 205#, 225#, 205#, 205# ... and 2x100# on the shrugs  ... was trying to go up to 225#+ on the second half, but that 4th set at 225# was near failure, backed down to 205# for the remaining two sets ... 90 seconds went by fast 

B.

4 Sets

1. Strict Press; 21X2; 4,3,3,2

rest 30sec

2. Handstand Push-up Negative; 5sec lowering; 3-5reps

rest 90-120sec and back to 1

-95# x 4, 115# x 4, 125# x 3, 135# 2 ... 4x3 on the HSPU negatives 

C.

10min AMRAP @ sustainable pace

5 Strict C2B Pull-ups

10 Hand Release Push Ups

15 Calorie Bike Erg

-Complete ... don't remember the rounds, but kept a consistent pace and had fun

D.

2-3 Sets

1. Hollow Body KB Pull Over; 2010; 8-10reps

rest 30sec

2. Half Kneeling KB Chop and Lift; 6-8 reps/side

rest 30sec

3. Side Plank Rotations; 8-10/arm

rest 60sec and back to 1

-Complete, 3 rds ... 35# KB across 

Cooldown

1) Cat Cow x 10 with 2-3 sec hold in each end position. 

2) Cobra Stretch x 10 with 5-10 sec hold. 

3) Bridge Pose x 2 min 

*To regress this movement, place a towel around the front of the ankles and hold each end of the towel with the hands. 

4) Pike Stretch x 2 min 

5) Standing Forward Fold x 1 minute

-D/N complete