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ST Session on Sunday 11/25

Monday, November 26, 2018

Had a great workout yesterday morning. Sunday is our 6 am workout, we finish by 7/7:30 and have the morning still
Warmed up with 8 minutes of agility ladder drills and then 20 air squats

A 10 barbell overhead press @ 30#
8 / leg single leg squat @ 12"
10 barbell overhead press @ 30#
8 / leg single leg squat @ 12"
10 barbell overhead press @ 35#
8 / leg single leg squat @12"
10 barbell overhead press @ 35#
8 / leg single leg squat @12"

B. 3 chin-ups
10 ft. Plank walk
3 chin-ups
10 ft plank walk
3 chin-ups
10 ft plank walk
3 chin-ups
10 ft plank walk
3 chin-ups
10 ft plank walk
3 chin-ups
10 ft plank walk
3 chin-ups
10 ft plank walk
3 chin-ups
10 ft plank walk

C. 15 banded shoulder extensions
10 Lat pull downs @ 4
10 hanging scapular retractions on rings
15 banded shoulder extensions
10 Lat pull downs @ 4
10 hanging scapular retractions on rings
15 banded shoulder extensions
10 Lat pull downs @4.5
10 hanging scapular retractions on rings
15 banded shoulder extensions
10 Lat pull downs @ 5
10 scapular retractions on rings
15 banded shoulder extensions
10 Lat pull downs @ 5
10 scapular retractions on rings

Stretch and lacrosse ball rolling.
Single leg squats to a 12" target are much harder on my left leg than on my right. An imbalance to work on.
Never did a plank walk before. Involves getting into a plank position -my choice of on hands or forearms - and pulling my lower body across the floor with my hands, maintaining a perfect plank position. You have to put your feet onto a slider so you can pull them without sticking. I ended up with awful rug burns on my wrists and arms above my elbows. Also total core DOMS from that one.
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Member Comments About This Blog Post
  • BESSHAILE
    ooooo. that does sound rough. I'm impressed, though - you must have very strong shoulders. And what a core you've built!!

    Thanks for the bloglove. I'm still smiling from my perfect day.
    191 days ago
  • MCFITZ2
    When I read plank walking I thought you were walking a balance beam.
    735 days ago
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