4/11/22

Today was a solid workout, had a good time in the gym. Got a massive pump and then felt good aerobically on the 30 minute EMOM. 

Warm-up

2-3 Rounds

200 Single Unders (use a weighted rope if you have one) or cardio of choice x 2 minutes 

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower. 

-Complete

 

A.

3 Sets

1. Side Plank Powell Raise x 10-12/arm

2. Tuck L-Sit (on rings) x 30sec

3. Single Arm Ring Row; 2020; 8/arm

rest as needed between movements and sets 

-Complete, 5# fo the Powell raise 

 

B.

Bench Press 3x3 @ - add 0,5,10 lbs over last week

-255# (5# over last week) 

 

C.

3 Super-Sets:

Feet up Pause Bench Press x 10-12 reps 

Strict Weighted Pull-ups x 10-12 
Rest as needed 

-195# x 6 (10# over last week) and 3x8 with 35# on the pull-ups

 

D.

3 x 8-12 DB Bench Press 

-12,10,10 with 2x75# DB

 

E.

On a 30:00 Clock: 

EMOM x 15mins

1st - 10 Strict Hanging Knee Raises 

2nd - 16 Alternating Dumbbell Power Snatch 

3rd - Bike Erg 12 cals

straight into...

EMOM x 15mins

1st - 8 Strict Ring Dips + 10sec support hold

2nd - 10 Single Arm DB Push Press/arm

3rd - Row 12 Cals

-Complete with a 50# DB, great workout / movement 

Cooldown

1. Passive Hang x 2 min

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

2. Supinated Passive Hang x 1 min 

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

3. Seated Shoulder Extension x  2 min 

*Keep your chest and head up, shoulder blades back and down.

4. Childs Pose with Lat Stretch x 1 min/side

*Lean into shoulder to increase stretch through arm pit region. 

-D/N Complete