Sunday, 4/19
Saturday, 4/18
April 18, 2015Monday, 4/20
April 19, 2015
Warm-Up
4 Rounds of
4 Alt T Push-ups
4 Hanging Scap Retractions
4 Dolphin Push-ups
4 Hip Bridges
then,
:30 Band shoulder Rotations, followed by :30 Band Cross Overs (do both on one side before switching sides)
– Click links for video demo (Rotations at 2:20 mark, Crossovers @ 3:20 mark)
Strength – Floor Press (40 Min)
– – Prep- –
1 x 5 w/ bar, 2-3 x 3 working up
– – Work Sets – –
Alternate between:
- Floor Press 5-5-/-5-5-5 (use same weight for last 3 sets)
- 5-8 One Arm DB Rows each side (feet parallel, opposite arm on box/bench; start w/ weak arm, and match reps w/ strong arm)
Accessory
4 rounds, NFT, of
40 M Overhead KBs walk (20 M out, 20 M back)
40 M Farmers carry
0 Comments
I haven’t done that mobility too often and I’d forgotten how good it feels and how much it opens up the shoulders! I’ll have to do that more often.
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It was very fun lifting with Lizzy and Amelia today – two partners I don’t often get the pleasure of working with! Fortunately it worked out well since we each added 10# from the previous person. I did my 5 sets starting at 68, then 73 for the last 4, which felt about right. I was struggling a bit until Coach Jessi corrected my form to ensure my arm was perpendicular to the floor and I was really engaging my shoulders, not trying to use my triceps. That made quite a difference, though the sets were still challenging and I struggled to keep form.
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I underestimated the accessory work big-time! I thought I could do 25# for OH, then seeing how hard it was for Amelia and Lizzy I went to 20# DB, which was a better choice. I tried not to overarch on the OH carry, but inevitably I know I did to some extent. Farmers carry was so much better, even with 35# DB….always a favorite of mine and I’m happy whenever it comes up! My shoulders were SO smoked after this one, wow….I’m sure I’ll feel it tomorrow!