Workout of the Day:
Bench Press
3-3-3-3-3
* Loading prescription – (1) 85% of 3-RM, (2) 90%, (3) 95-100%, (4) 85%, (5) 95%)
* Rest exactly 3 minutes between sets – look at the timer when you complete your set
* Be productive while you rest – if you’re not spotting a partner, stretch your tightest muscle group (hamstring, quad/hip flexor, etc.).
and then,
As many rounds as possible in 12 minutes of:
6 Weighted Pull-Ups (35/15 lb. DB)
12 DB Hang Power Cleans (45/25 lbs.)
100 Meter Zercher Carry with Sandbag (90/60 lbs.)
Written by Calvin Sun
“T”
-To perform T’s, start by lying face down in a prone position.
-Reach out with your arms forming a “T” with your body.
-Make fists with your hands and keep your thumbs pointed upward.
-Keeping your head neutral, lift your arms off the ground by initiating the movement from your scapulae.
-Focus on sliding the shoulder blades together.
Common Faults:
-Lifting the torso off the ground
-Overextension of the cervical spine
-Moving the hands back towards the feet instead of up toward the ceiling
Try to perform 10-15 repetitions for 1-2 sets before or after your next workout as part of a mobility program. You can perform these immediately after doing your “Y’s”. Like the Y’s, this exercise can also be performed from a bent position or with support on a box or bench with some light dumbbells. Combine a good prehab program with proper recovery and you’ll be well on your to optimized performance both in and out of the gym.
I feel so good after yesterday.