AM Workout (0800)
Got a track session in during the morning... it was nice to run a bit faster than all the marathon training ... haven't really run much at all since the race on October 1st... but felt good to get after it again.A.
6 Sets:
Warm-up
2-3 Rounds
50' Bear Crawl Slow or cardio of choice x 60 sec
10 Prone Trap 3 Raise
*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the shoulder blades shrugging up toward your ears.
10 DB External Rotation Elbow on Knee R
10 DB External Rotation Elbow on Knee L
*Keep the weight light and do not allow the shoulder blade to move as you rotate the shoulder.
A.
3 Sets
1. Bent Over Band Pull Aparts x 15-20reps
2. Side Star Plank; 30sec/arm
3. 6 Ring Face Pulls + 6 Bulgarian Ring Rows + 6 Ring Rows
rest as needed between movements and sets
-Complete, 1 red band
B.
Bench Press
4x10
Rest 2-3 minutes between sets
-195# across ... no misses
C.
3-4 Sets
1. Barbell Strict Press; 11X1; 4,4,4,3
rest 45sec
2. Single Arm Dumbbell Push Press @ 30X0 x 3 reps + Single-Arm Dumbbell Push Jerk x 5 reps (NO TEMPO)
*Complete all 8 reps of this complex on each arm
rest 45sec
3. Strict Pull Up; 11X1; 1.1 (rest 10sec between reps)
rest 90-120sec and back to 1
-115# for sets of 4, 125# for 3 ... 35# for the DB movements and 25# for the pull-ups
D.
Every 3:00 x 5 sets
18 Calorie Row
12 V-Ups
8 Dual KB Clean 53/35lbs
8 Dual KB Push Press 53/35lbs
rest as needed before moving on to part D.
E.
Every 3:00 x 5 sets
18 Calorie Row
12 Feet Elevated Ring Push Ups (fleet on 45# plate)
10 Sprawls
-Complete ... did this on a 30:00 clock straight through ... it was a good sweat.
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