12/17/21

Today was a solid workout... had fun and got a nice pump. 

Warm-up

Cardio of choice x 3-5 minutes 

+ 

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.

Every 120sec x 8 sets (build weight each set over last week)

Bench Press x 3-4 reps

DB Shrugs x 10 reps 

-225# x 4 for 3 sets, 230# x 4 for 3 sets, 235# x 2 (failed), 235# x 3 ... 100# DBs across on the shrugs 

B.

4 Sets

1. Touch and Go Seated Strict Press; 8,8,6,6

rest 30sec

2 Strict Handstand Push-up; 30X1 x 3-5reps

rest 90-120sec and back to 1

-95# x 8, 125# x 8, 135# x 6, 145# x 6 ... 4 sets of 3 on the SHSPU 

C.

10min AMRAP @ sustainable pace

125/100m Ski

7 Ring Push-Ups

7 Hang Power Cleans 135/95lbs

-Complete ... don't remember the rounds, but moved through this consistently and had a good time 

D.

2-3 Sets

1. KB Pull Over; 8-10reps

rest 30sec

2. Half Kneeling KB Clean to Windmill Press; 6-8 reps/side

rest 30sec

3. Star Plank Rotations; 6-8/arm

rest 60sec and back to 1

-Complete ... 3 sets, 53# KB for the pull-overs, 35# KB for the windmills 

E.

3 Sets:

10 DB Tricep Rock-n-Rolls 

10 DB Hammer Curls

Rest :60

-Complete ... 2x35# DB

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