12/06/21

Today was a solid workout ... felt fit and got a really solid pump. Added in the arm finisher at the end for fun. Great session in the gym, looking forward to training tomorrow. 

Warm-up

2-3 Rounds 

1. Scapular Pull-ups x 6-8

*Keep elbows straight. Initiate the movement by retracing the shoulder blades.

2. Shoulder Extension Bridge x 6-8

*Keep your shoulder blades down and back (chest up) during this entire movement. 

3. Yoga Pushup x 6-8

*Press into the floor to stay active through the shoulder blades. 

4. Kettlebell Windmill x 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.

3 Sets for Quality

12 Landmine Upright Row R

12 Landmine Meadows Row R

12 Landmine Snatch High Pull R

rest 30sec

12 Landmine Upright Row L

12 Landmine Meadows Row L

12 Landmine Snatch High Pull L

rest 30sec and back to the right 

*Keep the load light and focus on quick precise reps to get blood flow to the shoulders

-Complete, 60# across 

B.

Close Grip Bench Press; 31X1; 4,4,3,2; rest 2mins

-185# x 4, 195# x 4, 205# x 3, 220# x 2 

C.

4-5 Sets

1. Weighted Strict Pull Up; 20X2; 1.1.1 (rest 10sec between singles)

rest 45sec

2. Weighted Strict Dip; 20X2; 2.2 (rest 15sec between doubles)

rest 90sec

-Complete, 5 sets ... 20# weight vest across 

D.

For Quality

20-16-12-8-4

Alternating Dumbbell Bench Press 50/35lbs (1+1 = 1 rep) 

Ring Rows

into

10-8-6-4-2

Goblet Kickstand Pistol Squat R

Goblet Kickstand Pistol Squat L

Single-Leg Strict Toes to Bar R

Single-Leg Strict Toes to Bar L

-Complete ... didn't time this, but went through it at a consistent pace and enjoyed it 

E.

3 Sets:

Tricep Rope Push-Downs x 12

Standing EZ Bar Curls x 12 

Rest as needed

-Complete ... 60# for the push-downs and 75# on the curls 

Cooldown

1. Passive Hang x 1 minute 

*Support the feet to take load off of the shoulders. You may also use lifting straps to make it easier on your grip and you can fully relax into the stretch. 

2. Supianted Passive Hang x 1 minute

*Support the feet to take load off of the shoulders. You may also use lifting straps to make it easier on your grip and you can fully relax into the stretch. 

3. Seated Shoulder Extension with Barbell OR Seated Shoulder Extension on Floor x 2 minutes

*Find a comfortable positions for the shoulders. Keep your shoulders down and back during the stretch. 

4. Prayer Stretch x 2 min or 1 min/side

*Perform on the bench as demonstrated, or put one elbow against the wall and lean into it.

-D/N complete