11/27/21

Today was a solid workout... lots of weird life stress going on right now (while traveling), but happy to get this in and feel good. 

Warm-up

Cardio of choice x 3-5 minutes 

+ 

2-3 sets 

1. Supinated Passive Hang x 30sec

*Move hands out for more stretch through the lats. 

2. Dumbbell Pullover x 10reps with 2-3sec hold 

*Tuck the ribcage to minimize movement through the low back. 

3. Yoga Pushup x 6-8reps

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

4. Split Stance Pressing 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.

Every 2 minutes x 6 sets (keep loads around 70% effort)

5 Bench Press 

10 DB Shrugs 

-185#, 205# x 4 sets, 225# ... 75# DBs across on the shrugs  ... felt strong here ... always fun to bench 

B.

3-4 Sets

1. Push Press; 31X1; 5,5,4,3

rest 30sec

2. Strict Handstand Push-up Negative; 4sec Lowering; 3-5reps

rest 90sec and back to 1

-4 Sets ... went 135# x 5, 155# x 4, 155# x 4, 165# x 3 ... 4x3 on the HSPU negatives 

C.

3-4 Sets

6 Burpee Strict Pull-Ups

12 American KBS 53/35lbs

Run 400m @ 75-80-85-90% (increase effort each round)

rest walk 90-120sec

-4 Sets ... didn't time the intervals, but the rest, overall enjoyed this ... kept the 400m at 10 MPH across on a treadmill 

D.

2-3 Sets

1. Dumbbell Pull Over; 21X1; 6-8reps

rest 30sec

2. Heel Sit DB Press; 2111; 6-8/arm

rest 30sec

3. Rope Face Pull; 2111; 8-10reps; 

rest 60sec and back to 1

-3 Sets ... 40# for the pull-over and presses ...  27.5# on the rope face pulls 

Cooldown

1) Cat Cow x 10reps with 2-3sec hold in each end position. 

2) Cobra Stretch x 10reps with 5-10sec hold. 

3) Bridge Pose x 2 min 

*To regress this movement, place a towel around the front of the ankles and hold each end of the towel with the hands. 

4) Pike Stretch x 2 min 

5) Standing Forward Fold x 1 minute

-D/N Complete