4/18/22

Didn't feel particularly great today... weights felt heavy and I was a bit mentally unfocused... this is always a habit of mine after a night of drinking, but once I got rolling I got everything, even while feeling not 100%.

Warm-up

2-3 Rounds

50' Bear Crawl Slow or cardio of choice x 60 sec 

10 Prone Trap 3 Raise

*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the shoulder blades shrugging up toward your ears. 

10 DB External Rotation Elbow on Knee R

10 DB External Rotation Elbow on Knee L

*Keep the weight light and do not allow the shoulder blade to move as you rotate the shoulder. 

-Complete

 

A.

3 Sets

1. Bent Over Band Pull Aparts x 15-20reps

2. Side Star Plank; 30sec/arm

3. 8 Bulgarian Ring Rows + 8 Ring Rows

rest as needed between movements and sets

-Complete

 

B.

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

-Used 255# (same weight as last week) 

 

C.

3 Super-Sets:

Seated Strict Press x 6-10 reps 

Strict Weighted Pull-ups x 6-10 reps
Rest as needed 

-145# for 3x8 on the presses ... 45# for 3x6 on the pull-ups 

 

D.

On a 35:00 clock: 

Every 3:00 x 5 sets

18 Calorie Row

10 Knees-to-Elbows 

8 Dual KB Hang Clean 53/35lbs

8 Dual KB Push Press 53/35lbs

 

rest until 20:00 and then begin: 

 

Every 3:00 x 5 sets

18 Calorie Row

10 DB Bench Press (2x75# DB)

10 Sprawls 

-Complete ... the first part was tough on the grip... fun aerobic conditioning, felt solid on the rower.

 

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. Supianted 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 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