Today was a solid session, had to shorten the volume a little bit due to time constraints, but still got a solid workout.
Warm-up
2-3 Rounds
1. Shinbox Thoracic Rotation x 5/side
*Reach as far as possible holding the end position for 2-3 seconds
2. Dumbbell Pullover x 10reps
*Keep spine straight. 2-3 second lower, 5 sec hold in end position.
3. Russian Babymaker x 5reps
*Hold end stretch positions for 2-3 seconds each. Try to keep arms inside of knees.
4. Good Morning Jump x 3reps
*Stretch through the posterior chain and then squeeze the glutes and explode.
*Intention: Lengthen the glutes and posterior chain, grease the groove of the shoulder joint.
-Complete
A.
3 Sets
10 Half Kneeling Single Arm DB Press
10 Single Arm DB Upright Row/arm
5 DB Turkish Sit-Up/arm
Rest as needed between movements and sets
-Complete, 25# DB across
B.
Bench Press
3 sets x 2 reps @ 90%, 0-10 lbs over last week
-Used 260# (5# over last week) across for 3x2 ... felt way better thank last week, got these reps comfortably.
C.
Bench Press
3 Sets x 6-12 reps – choose a weight challenging for 3 x 6-12
-225# across ... went 10, 7, 6... rough.
D.
3-4 Sets
1.1.1 Weighted Strict Dip; 21X1 Tempo
immediately into
3 Wall Walks or 6 Inchworms
rest 30sec
5 Strict HSPU or Pike Strict HSPU
15 Bulgarian Ring Rows
rest 90sec between sets
*1.1.1 = cluster set, one set is 1 rep, rest 10 seconds, 1 rep, rest 10 seconds, 1 rep
-Complete, 3 sets ... used 53# for the dips
E.
3-4 Sets
400/320m Bike
6 Burpee Strict C2B Pull Ups
12 KBS (72/53#)
6 Burpees
400/320m Bike
Rest 1:30 (decrease rest time by 30sec each set = 1:30, 1:00, :30)
-Complete, 3 sets .... didn't get the times, just timed the rest intervals
Cooldown
2 sets
1) Thread the Needle x 1 min/side
*Lean into shoulder to stretch through the backside of the shoulder.
2) Mixed Grip Passive Hang x 1 min
*Support the feet to take load off the shoulders as necessary.
3) Passive Ring Hang x 1 min
*Support the feet to take load off the shoulders as necessary
-D/N Complete
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