2022-08-16 – Kedd
WEEK 2 DAY 2
WU.:
90” CARDIO
THEN, 2 RDS
10 BANDED SHOULDER EXTENSION *HOLD 2-3”
5/SIDE FORWARD SHOULDER WALL CIRCLES
5/SIDE WINDMILL
10 SDL HP @EASY WEIGHT
A.: 3-4 SETS
2 PAUSE PUSH PRESS*PAUSE 2″ IN THE DIP AND 2″ OVERHEAD
2 PAUSE POWER JERK *PAUSE 2″ IN THE DIP AND 2″ OVERHEAD
*30” REST
5 HSPU NEGATIVES OR DEFICIT HSPU NEGATIVES 3-4″ LOWERING
*90-120” REST
B.: FT TC_16’
14-12-10-8-6 KB SEE-SAW PRESS 2X20KG/2X12KG
7-6-5-4-3 STRICT PULL-UP OR BANDED PULL-UPS
*7’ CAP
*REST 2’
14-12-10-8-6
KB GORILLA ROW (R+L = 1 REP) 2X20KG/2X12KG
KB PUSH UP
*7’ CAP
C.: 2-3 SETS
8-10/ARM SINGLE ARM INCLINE DB BENCH PRESS 20X0
*REST 30”
8-10/ARM BANDED CHAINSAW DB ROW 20X0
*REST 60”
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH