11.3.20
A couple of options for strength work today. One focused around strengthening the scapula and the other a classic bodybuilding superset. Suggestions would be to complete the scapula sets prior to the pressing superset but if time is a constraint pick one. If you want to have pain free, strong upper body movements than a strong and stable scapula is key!!
A. Strength (pick one or do both if you have time)
1. EMOM x 12
1st – 5 Single Arm KB Push Press + 15m Single Arm Overhead Carry R
2nd – 5 Single Arm KB Push Press + 15m Single Arm Overhead Carry L
3rd – 2-4 Wall Walks
2. 3-5 sets of the following superset
5 Close Grip Bench Press (two second pause at bottom)
10 Push-Ups (one second pause with chest on the floor)
*Coaches challenge add Parallettes for extra range of motion on the Push-Ups
B. Conditioning
20 minute AMRAP
16/13 Cal Bike
7/5 Toes to Bar
5/3 Burpee Strict Pull-Ups
3/1 Bar Muscle-Ups
*Bar Muscle-Up Scale = Chest-to-bar Pull up
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