AM
A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min (again, heavier by 5# this week) - 205#, 205, 215, 215, 215. B. Bent over SUPINATED grip barbell rows; 6-8x5; rest 2 min - 145# x7 (for all sets)+
3 Rounds:
6 Strict Muscle Ups
12 Deficit Strict HSPUs @ 4"
24 Cal Row - 15:31. MU and deficit blew my shoulders up. My shoulders were feeling pinchy pressing out of HS. Shoulders and triceps got fatigued too quick. Elevated breathing from row made movements challenging.
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 5 sets; rest 45 seconds https://drive.google.com/open?
A2. Active Half Pistol Hold; 25 sec/leg x 5 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 5 sets; rest as needed https://www.youtube.com/watch?
B2. Plate Squat Flow - 3 reps x 5 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x5; rest 1 min
Great movement piece. Shoulders and knee felt great after this.
3 Rounds:
6 Strict Muscle Ups
12 Deficit Strict HSPUs @ 4"
24 Cal Row - 15:31. MU and deficit blew my shoulders up. My shoulders were feeling pinchy pressing out of HS. Shoulders and triceps got fatigued too quick. Elevated breathing from row made movements challenging.
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 5 sets; rest 45 seconds https://drive.google.com/open?
A2. Active Half Pistol Hold; 25 sec/leg x 5 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 5 sets; rest as needed https://www.youtube.com/watch?
B2. Plate Squat Flow - 3 reps x 5 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x5; rest 1 min
Great movement piece. Shoulders and knee felt great after this.
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