Push/Press Gym Day (3.17.2011)

Today was an average day at the gym in terms of performance.  Trying to streamline a few things and focus on technique.

 

Warm-up:

Glute Bridges, CHL, Open 1/2 kneeling and Tall Kneeling Indian Club Swinging, Resisted Bird Dogs, 1/2 kneeling hip mobs/flexor stretch, RNT Squat Therapy, Get-ups, Windmills, and Jumping Rope (20 minutes total)

 

Work-out:

1a) 4-way shoulder raises (10lb plates) 5 reps each

1b) Alternating DB Chest Press (150lb DBs) 3-4 each arm (6-8 total) * See pics below.

1c) Bottoms-up KB Clean & Press (53lbs KB) 3-5 each side

1d) Front Squat (185, 225, 225, 275lb BB) 3-5 reps

1e) Jumping Rope 100 jumps

4 rounds

2a) BB Floor Press (225, 275, 315lb BB) 3-5 reps

2b) Front BB Jerks (135lb BB) 4-6 reps

2c) Plyo Dips  5 reps

2d) Behind The Neck BB Jerks (135lb BB) 4-6 reps

2e) Jumping Rope 100 jumps

3 Rounds

Cool-down:

Bretzel (5 minutes total)

 

Respect & Honor