7/22/23

Today was a solid upper body pump ... I am still a bit sore in my pecs/shoulders from Thursday's lifting and my body is generally exhausted from the long run yesterday ... having said that, kept the weights light and the rest intervals short and got a nice pump out of this. Fun stuff. 

A.

Should Press 

2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

*Rest 2:00-2:30 b/t sets

-95#, 85#, 75# ... got 12 reps on the ME set at the end ... rough. 

B.

Parallete Push-ups

Strict Pull-ups

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW

C.

Seated Arnold Press 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Plate Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# plates

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Seated DB Curls

DB Skull Crushers 

4 sets: 8 reps (of each) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB across 

G.

Tricep Rope Push-Downs 

Hammer Curls 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-55# for the push-downs, 2x35# for the HC