11/13/23

Today was a better session than yesterday... felt stronger in my upper body... lungs still don't feel great.

Workout 1 

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.

Bench Press

4x10

-200# across ... 10,10,9,9

B.

Incline Bench Press

4x10

-135# across

C.

4 Sets

1. Strict Press; 11X1; 4,4,3,2

rest 45sec

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

rest 45sec

3. Strict Pull Up; NO TEMPO; as may reps as possible in 30sec

rest 90-120sec and back to 1

-Press went 115# for 4s, 125# x3, 135# x2 ... 50# DB on the presses and pull-ups went 14,13,12,12

D.

For Time:

2000m Ski

-8:44 ... kept this at a consistent 7-8 RPE ... definitely no where near a PR or anything like that ... just wanted to see where my lungs were ... coughed a bit right after this, still don't feel 100%. This was supposed to be a 30 minute EMOM... but I'm just not there yet.