01/11/24

Today was a nice session ... got a massive pump and overall this wasn't too taxing. Felt solid throughout, only took about 45 minutes. 

Warm-up

3 Rds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete 

A.

Shoulder Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-115# (10# over last week)

B.

Deficit Push-ups (hands and feet on 45s) 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Bottom-up Single Arm Standing KB Press

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-18# KB

D.

Seated DB Snow Angel Raise (palms forward) 

4 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB ... ouch. 

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.

Barbell Curls 21’s

3 sets: 21 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

G.

Rope Tricep Push-Downs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#