1) warmup: ring supports, deadbugs, captain morgans
2) 3 rounds:
10 x dynamic pushups
20 x ring rows
3) landmine press - work up to heavy 5
25, 45, 50, 55# each arm
4) slight decline DB bench - 4x8x45#
5) tempo sprints - 8 x 100 yds, rest 60 seconds between each
75% intensity
6) volume: 3 rounds
max bar dips, no pause (15, 11, 11)
elevated bar pushups (10, 15, 20)
- Notes: Big upper body day today. I moved the tempo sprints from yesterday into today's workout since I had more time and I was smoked yesterday morning. Whenever programming calls for a vertical barbell movement I am typically substituting with either a unilateral press or handstand progression work for the sake of my shoulder. Seems to be working well.
- Body: Tired. Underfed again. Need to learn my lesson on this...
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