12/10/21

Today was a solid workout. Felt fit throughout and got a nice pump from this. Fun day in the gym, looking forward to tomorrow's training. 

Warm-up

2-3 sets 

1. Supinated Passive Hang x 30 sec

*Move hands out for more stretch through the lats. 

2. Dumbbell Pullover x 10reps with 2-3 sec 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 120 sec x 6 sets (build weight each set - over last week)

3-4 Bench Press

10 DB Shrugs 

-4 sets of 225# x 4, 2 sets of 235# x 3 ... 2x100# DB across 

B.

4 Sets

1. Seated Strict Press; 11X3; 3,3,2,2

rest 30sec

2. Deficit Strict Handstand Push-up Negative 4sec Lowering x 3-5reps (add a couple of thin plates under your hands this week to achieve a deficit)

rest 90-120sec and back to 1

-125# x 3, 145# x 3, 155# x 2, 165# x 2 ... 3x3 negatives to 2x45# bumper plate

C.

3-4 Sets

6-8 Strict Pull-Ups

12 Dual KB Deadlifts 70/53lbs

Ski 500m @ 75-80-85-90% (increase effort each round)

rest walk 90-120sec

-4 sets ... pull-ups went 8,8,7,7 with a 35# weight ... each set took about 3 minutes. 

D.

2-3 Sets

1. Dumbbell Pull-Over; 8-10reps

rest 30sec

2. Heel Sit Single-Arm DB Arnold Press; 6-8/arm

rest 30sec

3. Tripod Dumbbell Elbowing Row; 8-10/arm

rest 60sec and back to 1

-3 sets ... 50# DB across on all movements 

Cooldown

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

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