Neck Harness:
35lbs x 20
Pinch Grip:
15lbs x 30
Gripper:
2 plates x 40
Did those 3 things as a circuit, 4 times through, no real rest from one set to the other.
I, T, Y Band Pull-aparts
Bamboo Bar Bench:
w/ 16kg KBs x 10
24kg x 10
24kg + 10lb plates x 10
24kg x 10
24kg x 10
This was pretty insane. The bamboo bar is very unstable, its very bendable and as a result forces you to stabilize the bar. You load the bar by hanging KBs or plates from the ends with bands, which further destabilizes the bar. You don't push the weight like you would a standard bar either, there is no moment of "explosion." The weight is light enough, the max load on the bar is 200lbs, that there is no need to explode, but the real challenge is to simply stabilize the weight. You'll notice the weight I used went up, and then back down. Thats because I couldn't stabilize the bar, it shot up and down and back and forth. Its a really strange feeling, because the weight is something you can easily press, but its all you can do to just push it in a straight line.
Alternating DB Bench from a foam Block:
55 x 10 (each arm)
55 x 10
55 x 10
We used a giant foam block as a bench, which was marginally unstable. The pressing action required us to lift the shoulder of the pressing arm off the foam/bench, basically replicating a punching motion. It helps work the shoulder and the stabilizers more within the press.
Low Cable Row (with a monster mini band):
2 plates x 10
2 plates x 10
2 plates x 10
Rope Pull:
2 plates x 3
2 plates x 3
2 plates x 3
There is a long, thick rope looped around a large pulley stuck to the ceiling at Lexen, which is about 20ft up. The rope is attached to a metal plate which you can add weight to. You pull the rope, hand over hand, until the weight reaches the top, and then you lower it, hand over hand, until it touches the floor. 3 trips up and down is one set. Difficulty: you aren't allowed to use your thumbs. Destroys your hands and forearms.
Armbar:
24kg KB, each arm, 30 second hold.
3 sets
Cable Crunches:
90 x 15
90 x 15
90 x 15
Took 2 hours or so.
Then I drove home and ran.
Roadwork: 2 miles.
No comments:
Post a Comment