11/22/21

Today was a decent workout overall... but I have an extreme amount of work/life stress that is pushing me towards my limits ... overall fatigued and unfocused today, but tried to get as much out of this as I could. 

Warm-up

Cardio of Choice x 3-5 minutes

+ 

2-3 Rounds 

1. Scapular Pull-ups x 6-8

*Keep elbows straight. Initiate the movement by retracing the shoulder blades.

2. Shoulder Extension Bridge x 6-8

*Keep your shoulder blades down and back (chest up) during this entire movement. 

3. Yoga Pushup x 6-8

*Press into the floor to stay active through the shoulder blades. 

4. Kettlebell Windmill 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.

3 Sets for Quality

10 Landmine Meadows Row R

10 Landmine Upright Row R

10 Landmine Strict Press R

rest 30sec 

10 Landmine Meadows Row L

10 Landmine Upright Row L

10 Landmine Strict Press L

rest 30sec and back to the right 

*Keep the load light and focus on quick precise reps to get blood flow to the shoulders

-70# across 

B.

Close Grip Bench Press; 31X1; 6,6,5,4; rest 2mins

-145# x 6, 165# x 6, 175# x 5, 185# x 4 

C.

3-4 Sets

1. Weighted Strict Pull Up; 21X1; 2-3 reps

rest 30sec

2. Weighted Strict Dip; 30X0; 4-6reps

rest 90sec

-3 Sets ... 35# for 3x3 on the pull-ups and 3x6 unweighted on the dips 

D.

For Quality

12-10-8-6-4-2

Dumbbell Bench Press 50/35lbs

Dumbell Gorilla Row (R + L = 1rep)

into

12-10-8-6-4-2

Suitcase Walking Lunges

Strict Knees-to-Elbows

Time Cap - 15:00

-11:30 

*DB bench press will be the limiting factor here. Choose a weight that is challenging but still allows you to move through the bench press unbroken.

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. Supinated 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 position 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.

-Complete