20101230 – 07h00 – ANTIDOTE
JM + WarmUp (160 club)
Yesterday’s workout seemes to have killed everybody’s shoulders, so let’s provide the antidote for that…
I’m sure everybody is thinking “Dear GOD, let’s NOT do any shoulder work”…so… logically…
We’ll do EXACTLY that – shoulder work!! You gotta work the things to make ’em feel better.
Nothing hectic, just some slow heavy grind work as a “recovery”
Grab 3 KB’s – Lo, Mid, Hi
Lo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EW
Lo 4x Pp(L/R) 4x EW, Mid 3x Pp(L/R) 3x EW, Hi 2x Pp(L/R) 2x EW
Lo 5x Pp(L/R) 5x EW, Mid 4x Pp(L/R) 4x EW, Hi 3x Pp(L/R) 3x EW
Scrap the lowest weight and add one which is heavier than the previous Hi
Lo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EW
Lo 4x Pp(L/R) 4x EW, Mid 3x Pp(L/R) 3x EW, Hi 2x Pp(L/R) 2x EW
Scrap the lowest weight and add one which is heavier than the previous Hi
Lo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EW
Scrap the lowest weight and add one which is heavier than the previous Hi
Lo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EW
Scrap the lowest weight and add one which is heavier than the previous Hi
Lo 3x Pp(L/R) 3x EW, Mid 2x Pp(L/R) 2x EW, Hi 1x Pp(L/R) 1x EW
Now do a 10s EW rollout and hold, followed by a 1RM Pp(L/R)
Increase weight till you can’t manage the rep
A pyramid of Sw2h using the 3 highest weights you managed on the presses above
Lo, Mid, Hi… 1-7-1 on each (ie. 1x Lo, 1x Mid, 1x Hi, 2x Lo, 2x Mid, 2x Hi, etc)
Some wide and 1 arm pushup drills leaning on the KB’s to add some extra range/depth in order to open and stretch the chest muscles (also for recovery)
1 & 2 leg bounding drills
HRMax= xxx kcal= yyy