2022-09-06 – Kedd
WEEK 5 DAY 2
WU.: 2 RDS
1’ 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 SETS
2 PUSH PRESS*REST ON EACH REP AT SHOULDER – NO TOUCH AND GO
3 PUSH JERK *REST ON EACH REP AT SHOULDER – NO TOUCH AND GO
*30” REST
3-5 STRICT HSPU OR DEFICIT STRICT HSPU 21X1
*REST 2’
B.: 4 RDS FOR TIME_ TC 6 ’
6-8 RING DIPS
6-8 PENDLAY ROW 45 – 55KG/25 – 35KG
20-30 DU
REST 1’
4 RDS FOR TIME_ TC 6’
5-6 STRICT PULL-UPS OR BANDED PULL-UPS
5-6 HANG POWER CLEANS 45 – 55KG/25 – 35KG
5-6 PUSH PRESS 45 – 55KG/25 – 35KG
C.: 2 SETS
12-16 ALTERNATING DB GLUTE BRIDGE BENCH PRESS 30X0
45” REST
6-8/ARM SINGLE ARM DB TORSO ROW 30X1
90” REST
D.: STRETCHING
KNEELING TRICEPS STRETCH
BENCH SHOULDER FLEXION WITH THORACIC MOBILIZATION
SUPINE BENCH WEIGHTED CHEST OPENER
SEATED BARBELL SHOULDER EXTENSION STRETCH