Week 1 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning
Today was the first bench day in the new phase and my gameplan called for 3x8 with an RPE of 7 (so pretty light). I followed this with upper body accessory work. I didn't do any conditioning because I did 20 minutes of rowing yesterday since I was in the office getting some client programming done and then brushing up on my weightlifting (olympic) technique, since I have done an embarrassingly little amount of practice since getting my USAW cert.. Tomorrow is off, and then it'll be time for some deadlifting Wednesday!
Warm-Up:
*500 meters on rower*3 sets of mace swings with ShouldeRok
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A. Bench Press - 3x8 w/ 225lbs (RPE of 7)[youtube=https://www.youtube.com/watch?v=3g7LZAR7yXs]
A2* 4 sets of chin ups in between bench warm-ups (8 reps each)
B. Seated Dumbbell Shoulder Press - 3x8 w/ 75lb dumbbells
C. One-Arm Dumbbell Rows - 4 sets: 10/11/12/13 w/ 100lbs
D1. Cable Tricep Pressdown - 4x18
D2. Dumbbell Curls - 4x15
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