Wednesday, August 22

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This is a lot of work today, hope you ate your Wheaties, uh, I mean your eggs with veggies and some avacado. Strength work? You got it!

 

1.  Bench Press
Work up to a 1 rep max

2.  Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

3.  3 Supersets of:
A.  Strict Bent Over Row, 6-8 reps – Overhand grip.  No torso movement up or down throughout ROM.
B.  Rehab High Hang Muscle Snatch, 8-12 reps – This isn't about how much weight you can get up.  Focus on the external rotation (aka "the turnover") and slight press up at the end of the movement.  NO OVER EXTENSION of the midline.  Watch the demo video here.

4.  Clean Grip Shrugs
4 sets of 12 – Retract shoulders as you shrug.  Shoulders should go up and BACK, not up and forward.

5.  "Ten-Ichi"
4 Rds for time:
15 KBS (2p, 1.5p)
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict HSPU
3 Muscle ups
Ninjas:  wear a 20# vest
Beasts: as Rx'd

6.  ShoulderExternal Rotation
2×15-20/side.

Shoulder External Rotation:
Elbow should be at 90 degrees and tight to hip throughout ROM.
Don't go heavy, 5# max.

Comments

  1. Jesse Prescott says:

    Max Bench – 215lbs.
    Push press – 16 reps at 115, 12 reps to failure at 115.
    Bent over row + muscle snatch super sets
    135 lbs and 45 lbs respectively
    Clean grip shrugs – 155 lbs.
    External rotation – 10 lb plate

  2. Matt shaw says:

    B.P. @ 200#
    1.  Bench Press
    Work up to a 1 rep max @ 200#
    2.  Push Press
    1 set of 15-20 reps @ 85# for 18 reps
    1 set to failure @ 95# for 17 reps
    3.  3 Supersets of:
    A.  Strict Bent Over Row, 8 reps @ 135#
    B.  Rehab High Hang Muscle Snatch, 8-12 reps @ 33#
    4.  Clean Grip Shrugs
    4 sets of 12 @ 135#
    5.  “Ten-Ichi”
    4 Rds for time:
    15 KBS (2p, 1.5p)
    12 Hand Release Chest Slap Push ups
    9 Strict Pull ups
    6 Strict HSPU (no vest and Kipping)
    3 Muscle ups
    With a 20# vest
    6.  ShoulderExternal Rotation
    2×15-20/side @ 10#
    That 4 rds was done first and sucked a lot of will from me.. It was a fight to continue the rest of the movements

  3. 1RM Bench Press = 135#
    Push Press -75# x17, x20
    Bent Over Rows 3×8 -75#
    Muscle Snatch 3×10 -25#
    Clean Shrugs 4×12 -105#
    Ten-Ichi -34:09 (wore 10# vest for all but strict MU’s, did 65# Shoulder Press instead of HSPU due to shoulder impingement)
    Shoulder External Rotations 4×15 w/5# plate (helped shoulder calm down)

  4. 1. Bench Press
    Work up to a 1 rep max (255#)
    2. Push Press
    1 set of 15-20 reps (65#x15)
    1 set to failure (65# x 2)
    3. 3 Supersets of:
    A. Strict Bent Over Row, 6-8 reps (3×8@45#)
    B. Rehab High Hang Muscle Snatch, 8-12 reps (3×8@45#)
    4. Clean Grip Shrugs
    4 sets of 12 – (65#, 95#, 115#, 135#)
    5. “Ten-Ichi” (will make this up later, too much volume for me in one day right now)
    6. ShoulderExternal Rotation
    2×15-20/side. (5# plate)

  5. Amanda
    Bench:
    133#
    Push Press:
    18 reps at 83#
    Failure: 15 at 95#
    3 Super sets:
    Bent over row: 3×8 @ 83#
    Muscle Snatch: 3×8 @ 33#
    Clean Grip Shrugs:
    4×12 at 133#
    Ten-Ichi 26:19
    4 rounds
    15 KBS @1.5p
    9 Chest Slap Hand Release PU
    6 Strict Pull-ups, blue band
    6 Strict HSPU w/defict Band
    3 transitions MU’s

  6. Bench 117#
    Push press: 17 reps at 65#
    Then 15 reps at 65#
    Row with 75#
    Snatch with 25#
    DL shrugs with 95#
    Ten-Ichi
    15 1.5 KBS
    12 chest slap push ups
    9 kipping pull ups
    6 kipping HSPU
    3 MU transitions
    External shoulder rotations 5#

  7. Katie Lowe says:

    RM Bench Press = 110#
    Push Press -75# x17, x18
    Bent Over Rows 3×8 -75#
    Muscle Snatch 3×10 -25#
    Clean Shrugs 4×12 -105#
    Ten-Ichi – 27:08
    1 round at Rx’d rep scheme
    3 rounds at scaled rep scheme
    44 lb. KB Swings
    hand release, clapping pushups
    strict pullups
    kipping handstand pushups
    jumping muscle ups
    Shoulder External Rotations 2×15 w/5# plate

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