Dec-17 *mod carb
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
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A. BB Shoulder Press @31x1 - 5 x 5; rest as needed (build to mod-heavy 5 -- goal is to establish a solid front rack position and pressing mechanics. I tend to ascribe to the catalyst athletics variation of shoulder pressing, a lot can be learned from reviwing this video and associated text, then video reviewing between each of your sets)
5 x 75, 80,85,90,95 I reviewed the video between sets and did some practice with an empty bar. Filmed a set from front and side for your review.
B. HB Back Squat - 6,4,2,6,4,2; rest as needed b/t each wave (first wave = lighter than 2nd wave -- again film & send video here to review upper back stability / eblow position)
6 x 125, 4 x 135, 2 x 145 6 x 135, 4 x 145, 2 x 155
https://www.youtube.com/watch?v=kyqrKYyrqVc
Filmed from back and side for review. I cheat elbows forward on side view.
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36cals AB (12 easy / 12 cruise / 12 fast)
2 sets AMRAP UB Push-ups (6,5) (8,7) (9,6)
2 sets AMRAP UB Rings (10,9) (13,9) (12,10)
2 sets AMRAP UB DB 2-arm Push Press @ 45 lbs (6,4) (5,4) (4,4)
Rest to full recovery
x3 sets
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Shoulder Movement
A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps
A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps
A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction
Mod carbs
Protein 150g, Carb 180g Fat 69g,
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