Thursday, July 8
Wednesday, July 9
July 8, 2014Friday, July 11
July 10, 2014
Warm-Up
2 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
15 Band Good Mornings
5 Hips to Wall
10 Scap Push-Ups
15 Band Pull Aparts
Strength – Romanian Dead Lift (RDL) (20 Min time cap)
1 x 10 w/ bar
1 x 10 @ 25% traditional 1RM DL
1 x 10 @ 35%
1 x 8 @ 50%
3 x 8 @ 60-65%
– All RDLs are double overhand grip only
Accessory
3 rounds (NFT) of
15-20 DB Shrugs + near max Farmer’s Hold
20 Hollow Rocks
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4th day in a row working out for me! I usually don’t stray from no more than 3 on, but I’m heading to Philly this weekend so will have 3 rest days. Plus, I love RDLs! Worked at 103#, seemed about right. 30# DB and hollow holds for 30 sec with one knee in. A nice, slower-paced day.
Worked at 235# and kept the hook grip the entire time. First set of shrugs were with 55# then the next two I used 70#. Definitely enjoyed the focus on form today.