4/4/22

Today was an okay session ... had to wake up at 0345 for a flight back home after a long weekend of strange food / alcohol ... Had a nice time with family, but the first workout back after a trip like that is rough. Took a couple naps and got this in during the afternoon. 

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. Supinated Band Pull Aparts x 15-20reps

2. Ring Row Hold; 30sec/arm

3. Bulgarian Ring Row; 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 - add 0,5,10 lbs over last week

-250# (5# over last week) ... got all these comfortably / no spotter

 

C.

3 Super-Sets:

Feet up Pause Bench Press x 6-12 reps 

Strict Weighted Pull-ups x 6-12 
Rest as needed 

 

-185# for the bench 3x6 and 35# for the pull-ups 3x8 

D.

Every 3:00 x 5 sets

16 Anchored Sit-ups 

8 Hang KB Snatch @ 53/35lbs R

8 Hang KB Snatch @ 53/35lbs L

500/400m Bike

 

rest as needed before moving on to part E

 

E.

Every 3:00 x 5 sets

10 Parallette Push Ups @ 21X1 Tempo

12 Dual Hang KB Clean 53/35lbs

500/400m Bike

-Complete ... went straight through from D to E on a 30:00 running clock, nice cardio ... toughest part were the tempo push-ups. 

 

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