1) prep: stairs
2) strength:
5 x trap bar deadlift (135,185,225,245,265,275,285,295,305#)
deadbug skill work
10 x dips (mix of IT and ET, max reps on final 2 sets)
3) accessory: 4 sets
7 x weighted back ext in ET (30#)
5 x kb knee up to up (10#) + 5 x dynamic step ups
4) upper body volume: 4 sets
10 x kb dead stop alterning rows (45#)
10 x kb alternating floor press (35#)
10 x kb alternating arnold press (20#)
- Notes: This was a super fun day actually, and I am actually very sore today. Felt good to get back over 300# on the trap bar. No problem with the weight, right now I am more limited by my upper back holding the weight than anything. Loved the upper body circuit and I think I am going to make this superset a staple. I love the alternating/reciprocal motions and they make my shoulders feel really good. It's good scap work for me as well since I always deal with the dyskinesis on the L side, and just a great pump overall. Pull/press next.
- Body: Sore. High hammies, traps, upper back, mid/low traps.
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