Jan-16 *mod-carb
Warm-up (each exercise to the point of light local burning, then move on)
-trunk stiffness (plank w/ alt arm reach, glute bridge, banded palloff press)
-hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)
-scap movement (quadruped scap CAR's, PVC pass-through, scap pull-up maintaining hollow)
+
A. 1-Pause Halting Clean Deadlift (below knee, 2sec pause) - 3 on the min for 10 sets (match load to last week, pay attention to hinge mechanics throughout the pull) @ 145 Lbs - Felt better position than last week.
B. Clean Grip BB Pendlay Row - 3 x 5 ; rest as needed (slow/controlled reps, focus on maintaining tension through T-spine) @ 125 # Focused on upper back position. Watched several youtube videos on set up
C1. Small, tight arch-hollow swings x5 + Strict Pull-up x AMRAP - 4-sets of the complex; rest as needed (for each strict pull-up, hold chin-over bar position for 1sec) Whoa- I have some strength to gain. Used the new pull up bar. Hollow rocks felt good. 2,2,2,2 for AMRAP pull ups. Was able to hold chin over bar on 1st rep but unable on second rep of each set. This was fun and a challenge. (22° in garage).
C2. Standing Banded Kip Pulls - 4-5 x 8-10; rest as needed (keep the band light, focus on posture)
D. Inverted bar Row - 4 x AMRAP UB while maintaining strict body-line; rest as needed to match at least 90% of previous set 9,9,9,9
+
Spine Movement
Lax Ball T-spine Crunches - 1 pass on entire spine
Quadruped Thoracic Extensions - accumualte 12 deliberate reps w/ coordinated inhale / exhale with each breath
*https://www.youtube.com/watch?v=lw6N97vrDeY (can use foam-roller on bench rather than swiss ball if not available)
Quadruped Thoracic Rotations - accumulate 10 reps in each position
Mod carb
P 164 g, C 194 g, F 53 g
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