3/28/22

Today was a solid session ... fun lifting/pump and a tough 30 minute EMOM. Felt good for the first 20 minutes and then started to tank a bit, but this was solid training/full body conditioning. 

2-3 Rounds

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower.

-Complete

 

A.

3 Sets

1. DB Powell Raise; 10-12/arm

2. Side Plank; 30-45sec/side 

3. Band Face Pull; 2020; 8-10reps (opt for a body angle that allows for you to get a large range of motion)

rest as needed between movements and sets

-Complete

 

B.

Bench Press 3x3 @ 85% - add 0,5,10 lbs over last week

-245# (5# over last week) 

 

C.

3 Super-Sets:

Wide Grip Bench Press x 6-12 reps 

Supinated Strict Weighted Pull-ups x 4-6 
Rest as needed 

-205# for sets of 10 on the wide grip bench and 53# for sets of 6 on the pull-ups

 

C.

On a 30:00 Clock: 

EMOM x 15mins

1st - 10-12 Alternating KB Snatches From Floor 53/35lbs

2nd - 8-14 Calorie Bike (stop at 40sec if you haven't reached target calories)

3rd - 6-10 Strict Ring Dips 

straight into... 

 

EMOM x 15mins

1st - 8-10 Dual KB Clean and Push Press From Floor @ 53/35lbs

2nd - 8-14 Calorie Bike (stop at 40sec if you haven't reached target calories)

3rd - 6-10 Strict Pull-ups 

 

*Choose rep schemes that will allow you to finish each movement in approximately 40sec to provide adequate rest before the next minute/movement.

-Complete ... got all the high end number of reps ... went unbroken for the first 7 sets, then had to break up the cleans and pull-ups for the last 3 sets ... solid grip work and full body conditioning, left me pretty tired 

 

Cooldown

1. Passive Hang x 2 min

*Keep your feet on the a surface if you can not hang for the entire time.

2. Supinated Passive Hang x 1 min 

*Keep your feet on the a surface if you can not hang for the entire time.

3. Seated Shoulder Extension x  2 min 

*Keep your chest and head up, shoulder blades back and down.

4. Childs Pose with Lat Stretch x 1 min/side

*Lean into shoulder to increase stretch through arm pit region.

-D/N Complete