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 – Nutrition: 7/10 – Energy: 7/10 – 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)
