12/20/21

Today was a solid workout ... still felt good on everything today... got a nice pump from this and had fun. 

Warm-up

2-3 Rounds 

1. Scapular Pull Ups x 6-8reps

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

2. Shoulder Extension Bridge x 6-8reps

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

3. Yoga Pushup x 6-8reps

*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

12 Landmine Strict Press R

12 Landmine Snatch High Pull R

12 Landmine Meadow Row R

rest 30sec

12 Landmine Strict Press L

12 Landmine Snatch High Pull L

12 Landmine Meadow Row L

rest 30sec and back to the right 

*keep loading light-moderate, prep for the work to come

-Complete, across at 60# 

B.

3 Sets

1. Close Grip Bench - 20X1; 4,3,3

rest 15sec

2. Dumbbell Bench Press - 10X0; 12,10,8

rest 90-120sec and back to 1

-205# x 4, 215# x 3, 225# x 3 ... used 2x75#DB across 

C.

4-5 Sets

1. Weighted Strict Pull Up; 1.1 (rest 15sec between singles)

rest 45sec

2. Weighted Strict Dip; 1.1.1 (rest 15sec between singles)

rest 90sec

*1.1 is a cluster set; one rep, rest for 15 seconds, 1 rep = one set

-5 Sets ... across with a 53# KB

D.

For Quality

2-4-6-8-10-12

Narrow Grip Tricep Push Up @ 20X0

Supinated Strict Pull Up

into

2-4-6-8-10-12

Suitcase Reverse Lunge 50/35lbs

DB Gorilla Rows (R+L = 1)

-Complete, this took about 14 minutes ... toughest part were the tricep push-ups... tempo rocked me. 

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 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