Tuesday, October 14 and Wednesday, October 15, 2015

Oct-13

PM

15min Shoulder/T-spine/Forearm/Pec mobility

*report

+

A1. Seated DB 2arm Neutral Grip Press @2112 - 3 x 8-10; rest as needed (50# across)

A2. DB 1arm Elbowing Row @2111 - 3 x 8-10 ea arm; rest as needed (50# across)

A3. Scap Push-up @3131 - 3 x 8-10; rest as needed

A4. Scap Pull-up @3121 - 3 x 8-10; rest as needed

B1. Bent Over Cuban Presses - 3 x 8-10; rest as needed (5# plates)

B2. Trap 3-Raise - 3 x 8-10 ea arm; rest as needed (5# plates)

B3. Seated Elbow on Knee External Rotation - 3 x 8-10 ea arm; rest as needed (5# DB)

+

AD - 10min @ EN1/EN2 by feel

...every 30cals hold 60sec of perfect Hollow Body Position

 

All of this was good stuff. I really needed it and I think I'll be incorporating the scapular movements within warm-up from now on. 

Oct-14

PM

General Aerobic Prep - 15min

DROM/Specific Prep - 15min

*include band assisted natural knee extensions

+

1k Row @ 30min TTpace -2

40 UB Airsquats (20# vest)

10 BJ @ 24"" (step-down)

Rest 60sec

x2

+

1k Row @ 30min TT pace -2

40 UB Banded Good Mornings @ mod band tension

40 Dubs

Rest 60sec

x2

 

This was deceptive, man. Not sure if it's because I was out of it, mentally, or because I didn't get a chance to warm-up properly. Had to cut the warm-up pretty short so I could fit the work into the allotted time. Hardest part, in regards to physical exhaustion, were the good mornings. 

+

Choice Cyclical - 10min @ EN1

Mobility - 20min

 

Kyle-

Just a reminder that I have 225# "Grace" this weekend so I'm not sure if I'll be able to make it to the gym. We have members competing throughout the day so I'll need to stay and be supportive. I may be able to get in a run or something afterwards. My heat is at 11:00am CT.