10/31/23

This afternoon was a decent workout, got a nice pump and stayed consistent on the aerobic conditioning. 

Warm-up

2-3 Rounds

200 Single Unders (use a weighted rope if you have one) or cardio of choice x 2 minutes 

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. Side Plank Powell Raise x 10-12/arm

2. Tuck L-Sit (on rings) x 30sec

3. Single Arm Ring Row; 2020; 8/arm

rest as needed between movements and sets 

-Complete, 5# Powell Raise

B.

Bench Press

4x10

Rest 2-3 minutes

-190# across, no misses

C.

3-4 Sets

1. Close Grip Bench Press; 21X1; 5,5,4,4

rest 45sec

2. Glute Bridge Single Arm Dumbbell Bench Press; 30X0; 6-8/arm 

rest 45sec

2. Wide Grip Strict Pull up; 8-12reps NO TEMPO

rest 90-120sec and back to 1

*close grip - hand placement inside shoulder width / wide grip - hand placement outside shoulder width

*use a band if needed to assist you in achieving the top end of the rep range for the pull ups

-Complete, 4 sets ... 140# on bench, 50# on DB bench and BW on pull-ups

D.

EMOM x 15mins

1st - 12 V-ups

2nd - 12 Alternating Dumbbell Power Snatch (75#)

3rd - Bike 12/9 Cals

straight into...

EMOM x 15mins

1st - 5 Strict Dips + 10sec dip support at the top

2nd - 10 Single Arm DB Push Press/arm (50#)

3rd - Row 12/9 Cals

-Complete