Thu 9/14/17 : Shoulders with Chest : Athletic Power

Timed: 30/15 sec x 4 Sets = 6 min

  • Close Grip Chest Press x 30 sec (med/heavy dbs)
  • Push Press x 30 sec (med/heavy dbs)

Every 90 seconds x 4 Sets = 6 min

  • High Pulls x 6-10 (med/heavy dbs)
  • Plyo Push-Up Variations x 6-10 total
  • Rest x ROT

Ladder Down x 8, 7, 6… reps : 3 min each side = 6 min

  • 1-Arm Chest Press (right arm) (1 heavy db)
  • 1-Arm Clean to Push Press (right arm) (1 heavy db)
  • After 3 min repeat on left arm

EMOM = 4 min

  • Heartthrobs x 6-10 (1 med/heavy dbs)
    * Hold 1 db by stem and press horizontally out from chest until arms are extended and return to chest - like a heart beating out of your chest
  • Push-Up Jacks x ROM
Recovery: Yoga stretch
  • Child’s Pose variations - hands on bench, on floor, out to right/left, one arm to right/left;
  • Camel
  • 1/2 Pigeon
2017-09-10T13:08:38+00:00

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