12/13/21

Today was a super solid workout... really enjoyed all the upper body work and got a really solid pump. 

 Cardio of Choice x 3-5 minutes

+ 

2-3 sets 

1. Scapular Push Ups x 6-8reps

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

2. Bar Dip Stretch x 30 sec

*Sink the body as low as possible. You can GENTLY press in and out or shift side to side to make this stretch dynamic. 

3. Beast to Alternating Leg Through x 8/side

*Stay smooth on your transitions from side to side

4. Single Arm Turkish Sit Up 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.

Landmine Pre-fatigue

3 Sets for Quality

10 Landmine Upright Row R

10 Landmine Meadows Row R

10 Landmine Clean to Rotational Press R

rest 30sec 

10 Landmine Upright Row L

10 Landmine Meadows Row L

10 Landmine Clean to Rotational Press L

rest 30sec and back to the right

-Complete, 60# across 

B.

3 Super-Sets: 

Close Grip Bench - 20X1; 5,5,5

rest 15sec

Dumbbell Bench Press - 10X0; 15,12,8

rest 90-120sec

*close grip - hands just inside shoulders

-185#, 185#, 195# on the bench ... 2x50# for 15 and 12 and then 75#s for the set of 8... but only got 6 reps ... went to complete failure

C.

For Time @ Strength Effort

2-4-6-8-10-12

Dumbbell Gorilla Rows (R+L = 1 rep)

Dumbbell Bench Press

Dumbbell Walking Lunge 

*Choose heavy dumbbells for you and ensure this portion of training is somewhat limited by strength

-75# DBs ... didn't time this, but got all the sets unbroken 

D.

4 Sets

10 Strict HSPU

rest 10sec

10 Strict Pull-Ups 

rest 10sec

5 Renegade Rows 50/35lbs

rest 10sec

Bike Erg 400/320m (consistent pace throughout)

rest walk 2-3mins

*renegade row = push up, R arm, push up, L arm = 1 rep

-Complete ... really fun/nice conditioning 

E.

3 Super-Sets:

10 Tricep Cable Push-Downs - R

10 Tricep Cable Push-Downs - L

10 Barbell Curls (75#)

Rest :60

-Complete ... used 25# on the push-downs... big arm pump finisher 

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. Supianted 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 positions 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.

-D/N Complete