2022-08-23 – Kedd
WEEK 3 DAY 2
WU.: 2 RDS
1’ CARDIO
5/5 FORWARD SHOULDER WALL CIRCLES *SLOW
5/5 KB WINDMILL @EASY
10 KB SDLHP @EASY
A.: 4 SETS
5 PAUSE PUSH PRESS *PAUSE 2” IN DIP + PAUSE 2” OVERHEAD
REST 30”
5 HSPU NEGATIVES OF DEFICIT HSPU NEGATIVES *3-4” LOWERING
REST 90-120”
B.: FOR TIME * TC 16’
6-8-10-12-14 KB SEE-SAW PRESS 2X20KG/2X12KG
7-6-5-4-3-2-1 STRICT PULL-UPS OR BANDED PULL-UPS
6-8-10-12-14 HRPU
7-6-5-4-3-2-1 HOLLOW ROCK
C.: 2 SETS
8-10/SIDE SINGLE ARM INCLINE DB BENCH PRESS 20X0
*REST 20”
8-10/SIDE 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