12/31/21

Today was a solid workout... got my booster shot yesterday and my left shoulder is really tender... definitely didn't feel great with all this upper body pressing, but got everything in and felt decent. 

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 each rep

*Tuck the ribcage to minimize movement through the low back. 

3. 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. 

4. Turkish Get Up x 3-5/side

-Complete

A.

Every 120 for 4 sets 

Bench Press x 1-2 reps

Rest 2-3 minutes and then build up to a heavy single 

-225# x 2, 235# x 2, 245# x 2, 260# x 1, 270# x 1, 280# x 1 (fail - needed a small spot through the middle) 

B.

3-4 Sets

1. Seated Strict Press; 4,4,2,2

rest 30sec

2. Deficit Strict Handstand Push Up; 20X0 x 3-5reps

rest 90-120sec and back to 1

-145# x 4, 155# x 4, 170# x 2, 180# x 2 ... went 4x3 on the strict deficits 

C.

10min AMRAP @ sustainable pace

250/200m Bike

6 Paralette Push Ups

8 Alt DB Power Snatch 50/35lbs

-Don't remember the rounds, but got a nice pump/sweat out of this 

D.

2-3 Sets

1. Dumbbell Pull-Over; 10-12reps

rest 30sec

2. DB Curl to Press; 6-8 reps

rest 30sec

3. DB Side Plank Rotations; 6-8/arm

rest 60sec and back to 1

-3 sets ... used 50# for the pull-overs and curl and press ... 15# for the planks 

Cooldown

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

2) Cobra Stretch x 10 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