03/13/24

Today was another easy/light session. Last workout of the week other than my two runs. Much needed lighter work this week, enjoyed doing this. 

A.

Behind the Neck Strict Press

3x10 (light RPE) 

Plank x :60 

Side Plank x :30 / side 

Rest 1:00 - :130 b/t sets 

-Complete, 75# on the press 

B.

Parallette Push-ups 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Bottoms-Up Single Arm KB Press

3 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-18# 

D.

Seated Plate Y Raise

3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x5#

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Rope Push-Downs

5 sets: 12 Reps - RPE 7

*Rest :60 b/t sets

-45#