2022-08-30 – Kedd
WEEK 4 DAY 2
WU.:
2 rds
40” CARDIO
6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 3-4 SETS
3 PUSH PRESS *REST ON EACH REP AT SHOULDER – NO TOUCH AND GO
2 PUSH JERK *REST ON EACH REP AT SHOULDER – NO TOUCH AND GO
REST 30”
4-6 STRICT HSPU OR DEFICIT STRICT HSPU
REST 2’
B.: 4 RDS FOR TIME
6-9 STRICT RING DIPS
12 DUAL KB PENDLAY ROW 2X20KG/2X12KG
45 DU
6’ TC
2’ REST
4 RDS FOR TIME
10 DUAL KB CLEAN 2X20KG/2X12KG
8 DUAL KB PUSH PRESS 2X20KG/2X12KG
6 STRICT PULL-UPS OR BANDED PULL-UP
6’ TC
C.: 2 SETS
12-16 ALTERNATING INCLINE DB BENCH PRESS 20X0
REST 45”
6-8 BANDED CHAINSAW ROW 30X0
REST 90”
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH