Wednesday 11.13.24

Strength Training:

Shoulder Warm Up (every 3:00):

- Arm Circles: 5x 2x10, 10x 1x10 (forward and backward circles, each arm)

- Prone Cuban Press: 5’s x 2x10, 10’s x 1x10

- Band Pull Aparts: 3x10

Push/ Pull Superset #1 (every 3:45):

- Landmine Presses: 15.5 x 12, 30.5 x 11, 45.5 x 3x10

- Landmine High Pulls: 15.5 x 12, 30.5 x 11, 45.5 x 3x10

Push/ Pull Superset #2 (every 3:30):

- Chest Supported Supinated Grip Rows: 135x10, 185x9, 215x 5x8

- Weighted Dips: 0x10, 25x9, 45 x 5x8

 Push/Pull Superset #3 (every 3:00):

- Pike Pull Ups: 6 x 3x10

- Weighted Push Ups: 6 x 2x10, 1x max reps (today I got 22)

Cardio:

- None