11/9/21

Today was a solid session ... got a good pump from this and a nice sweat from the conditioning piece, felt fit. 

Warm-up

Ski or Bike x 3 minutes 

+

2-3 rounds 

1. Banded Shoulder Extension  x 10 reps

* Hold in the stretch position for 2-3 seconds, move the arms fast back to the hips, then 5 second return to the stretch position. 

2. Prone Swimmers x 5

*Move VERY SLOW. Own every inch of this movement, allow the shoulders to rotate naturally. 

3. Plank to Downdog x 10 

*Press through the floor throughout the entire movement to keep the shoulder blades active. 

*Intention: Open up the shoulder joint and activate the scaps in preparation for upper body pushing and pulling.

-Complete 

A.

2-3 Sets

5 Single Arm Landmine Turkish Sit Up R

5 Single Arm Landmine Turkish Sit Up L

then

10 Half Kneeling Single Arm Landmine Press R

10 Half Kneeling Single Arm Landmine Press L

then

10 Single Arm Landmine Upright Row R

10 Single Arm Landmine Upright Row L

then

5 Single Arm Landmine Windmill R

5 Single Arm Landmine Windmill L

rest as needed between movements and sets

-Complete, 2 sets ... 35#, 45# ... went very light, used this as a warm-up 

B.

3 Sets - Get things moving

12 Sprawls 

30sec Ski @ 85% effort

rest 15sec

6 Burpee 

12sec Ski HARD

rest walk 90sec and restart your next set

-Complete 

C.

3 Sets

1. 1-1/4 Close Grip Bench Press; 21X1; 3,3,3

rest 30sec

2. Single-Arm DB Bench Press; 30X0; 3-5/arm

rest 30sec

3. Filly Carry March; 20sec/arm

rest 2mins and back to 1

-175#, 185#, 195# on the bench press ... 75# across for 3x5/arm and 2x53# KB for the marches 

D.

10mins @ sustainable effort

200/160m Ski

2 Strict L Pull-Ups 

2 Strict Pull-Ups

4 Burpee Box Step Ups 24/20"

 

rest 2mins

10mins @ sustainable effort

200/160m Ski

10 KB Gorilla Rows 53/35lbs

20 Alternating KB Plank Tall Knee to Elbow

-Complete ... fun aerobic pump, nice sweat, but not taxing 

E.

3 Sets:

Tricep Rope Push-Downs x 12 

DB Hammer Curls x 12 

Rest :60

-Complete ... added this in for a pump finisher... lots of fun, used 55# for the triceps and 2x50# DB for the curls 

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. Shoulder Extension Bridge x  2 min 

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

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

*Sink deeper into the stretch position with every exhale. 

*Intention: lengthen lats and anterior shoulder tissue. 

-D/N complete