12/28/21

 Today was a solid workout ... Took an extra rest day yesterday as we had some family in town and spent the time with them ... extra rest was nice and my body glycogen stores were definitely full today from all the extra Christmas food/drinks. Felt good in the gym, looking forward to training tomorrow. 

Cardio of Choice x 3-5 minutes  +  2-3 sets  1. Scapular Push Ups x 6-8reps  *Keep elbows straight. Initiate the movement by retracing the shoulder blades.  2. 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.  3. Beast to Alternating Leg Through x 8/side  *Stay smooth on your transitions from side to side  4. Single Arm Turkish Sit Up 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) Coach's Notes 3 Sets for Quality  10 Landmine Tall Kneeling Single Arm Press R  10 Landmine Tall Kneeling Oblique Twist R  10 Landmine Tall Kneeling Windmill R  rest 30sec  10 Landmine Tall Kneeling Single Arm Press L  10 Landmine Tall Kneeling Oblique Twist L  10 Landmine Tall Kneeling Windmill L  rest 30sec and back to the right -Complete, 45# across  B) Bench Press SuperSet 3 Sets  1. Close Grip Bench - 20X1; 3,2,1  rest 15sec  Dumbbell Bench Press - 10X0; 10,8,6  rest 90-120sec *close grip = hands just inside shoulder width -215# x 3, 235# x 2, 250# x 1 ... 75# DBs across ... 250# for a tempo close grip is good for me, was happy about this.  C) Strength Effort Conditioning - Full Body 4 Rounds @ Strength Effort  10 Dumbbell Chainsaw Row R  10 Dumbbell Chainsaw Row L  10 Single Arm Dumbbell Bench Press R  10 Single Arm Dumbbell Bench Press L  10 Dumbbell Front Rack Step Ups 24/20" R  10 Dumbbell Front Rack Step Ups 24/20" L  *This week has higher reps so choose a moderate dumbbell that you feel confident to complete reps in each round unbroken -75# for the rows ... 50#s for the presses and step-ups  D) Muscle Endurance Intervals - Push and Pull 3-4 Sets  6 Deficit Strict HSPU rest 10sec  9 Hand Release Push Ups  rest 10sec  12 Strict Pull-ups rest 10sec  Ski 250/200m  rest walk 2-3mins -4 Sets ... all sets unbroken, but didn't time the intervals, just the rest ... good conditioning, got a massive pump from this  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