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All posts for the month July, 2017

Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work. 

Weight – 192.25lbs  HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10  – Nutrition7/10 – Energy7/10 – H2O: 9/10

Warm Up 

– Row x 1000m
 Wall Ankle Mobility x 20 per leg
– X-Band Walk
x 10 steps per direction twice
– Underhand Band External Rotations
x 10
– Band Pull Aparts
x 10
– Band Overhead Pull Apart Fly
x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111  
(Rest 60s b/w arms)

D1 –  Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)

D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3) 

D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111 
(Rest 60s then do a set D1 with the opposite arm)

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