Troy and I have decided that we want to start doing our overhead work standing, and since we can't quite do that at my house we are going to start going to Jesse's for these nights.
I kind of neglected a lot of my normal warm-up routine. I didn't do any foam rolling and only did minimal stretching with bands. Typically I would foam roll, dig into some places with a lacrosse ball, and do a decent amount of band stretching. I realized last night that I need to start doing pull-aparts more regularly as part of a my warm up too since they help my shoulders stay pain free.
I did do 10 burpees, and that got some blood moving and got me warmed up. These might be something to think about using more often for warm up and conditioning.
Axle (out of rack)
70 x 5
110 x 5
160 x 5
210 x 3
230 x 2
250 x 2
280 x 10 - these were all with a jerk.
280 x 5 - all push press. I usually would say that I don't really care how I get the weight overhead, but I think doing these will help me with balance on the log and overall press strength.
Here's a link to the video of 280x10
https://www.facebook.com/video/video.php?v=10200794074317849
Bench Overload
Reverse band off of a 3 board
315 x 5
385 x 2
475 x 2
505 x 1
455 x 2 x 3 sets
Superset - BB Rows and Band Pressdowns with green band - 4 sets
Band x 12 (2 narrow grip, 2 wide grip)
Rows x 8-10
Superset - Face Pulls (light band), DB lat raise (20) - 3 sets
Face Pull x 15
Lat Raise x 10
Circuit
n = 1, 2 , 3, 4, 5, 6, 7, 8, 9, 10
Blast Strap Pushup - n
Ab Strap pulldown - 2.5n (round up to nearest 5)
Jump rope - 10n
No comments:
Post a Comment