Sunday, May 27, 2012

Warmup and Workout Upper body

The warm up
SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)
Sleeper Stretch x 20sec each arm
Supine on Foam Roller "Snow Angels" (palms up) x 10
Kneeling Side-to-side Pec Stretch x 5 each side
Lying "Y-Handcuffs" x 10
Push-up Plus x 15
Mini Band Face Pull + External Rotation x 10
Underhand Mini Band Pull-aparts x 15
Mini Band "Shoulder Dislocations" x 10
Lat Stretch x 20sec. each side
3-Way Shoulder "Drop-Catch" Neural Activation Series x 5 reps each way

The Workout
1. 3-Board Bench Press: *5 sets of 3 reps 
*Last 2 sets were performed with 102% of bench press 1RM. 


2A. Weighted Push-ups, neutral hand positioning (80lbs. chain on back): 15, 15, Max Reps
2B. Underhand Mini Band Pull-aparts: 35, 35, 30


3A. Bent-over DB Rows (heavy): 3 x 8 each arm
3B. Jungle Gym Face Pull + External Rotation: 3 x 12


4A. Single Arm Dumbell Shrugs (non-working hand behind back): 3 x 8, hold each contraction for 2sec.
4B. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz): 3 x 12 each arm



5. *Heavy Sledgehammer Tire Chops: 4 x 8 each side
*These are performed with a custom-made 35lb. sledgehammer.

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