This morning was a solid workout... benching up to some heavier doubles was fun. Overall got a nice pump from this workout and felt good overall.
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 x 8 sets (build weight each set)
2 Bench Press
10 DB Shrugs
-225#, 225#, 235#, 235#, 245#, 245#, 255# (fail - needed a spot on rep 2), 255# ... 100# across on the DBs ... happy to come back and get 255# after missing it on the first set
B.
3-4 Sets
1. Seated Touch and Go Strict Press; 6,6,4,4
rest 30sec
2. Strict Handstand Push-up; 21X1; 3-5reps
rest 90-120sec and back to 1
-4 sets ... went 135# x 6, 145# x 6, 155# x 4, 160# x 4 ... 4x3 across on the HSPU
C.
3-4 Sets
3 Strict C2B Pull-ups Pull Ups
6 Toes to Bar / K2E
9 Hang Power Cleans 155/105lbs
Bike 800/640 @ 75-80-85-90% (increase effort each round)
rest walk 90-120sec
-4 Sets ... didn't time the intervals, just the rest, but got all of these unbroken with some good intensity
D.
2-3 Sets
1. Hollow Body KB Pull-Over; 8-10reps
rest 30sec
2. Heel Sit Single-Arm KB Press; 6-8/arm
rest 30sec
3. Single Arm KB High Pull; 8-10/arm
rest 60sec and back to 1
-2 Sets ... 53# across for 3x8 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
No comments:
Post a Comment