Dec-24 *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; @ 85 Lbs rest as needed (@ 85-90% of heavy 5 from last week). Thoracic Position felt better than last session.
B. KB Goblet Full-depth Squat @3221 - 5 x 5; with 45 LBs KB rest as needed (moderate across, film one set from side for depth review / spine position check)
Video
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7 Sets completed AFAP each round
9cals AB
9 Push-ups
9 alt Lunges ea leg (18 tot)
9 Rings Rows
Rest 60sec b/t sets
*if speed / power drops off, rest additional 60sec before starting next round
19:52-this was tough. I pushed hard on the last 2 rounds
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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
Did not log food-:(
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