Day 19 | Upper Body Day

After my long run day my body seemed shot. The pain was specificaly in my joints, hips and upper back. Every week the days after the long run I have been finding new strengths and weaknesses to grow from each workout. Following the long run training session, I hit it hard with an Upper Body day.   So today primary I focused on staying at an elite level of strength for atleast 5 different movements was my original goal. I knew I had to execute on certain movements and if I added more exercises then so be it. 

Here is the session:

Dynamic + Static movements = Warm-up (1x10-15reps/20-30secs)

- Wall Slides

- Forearm Stretch

- Brady Band Series

- 3-way hammy stretch

- Warrior lunges

- Walking Spiderman

- Knee to Knee

- Wall ankle mobs

- Sleeper Stretch

Med Ball (10lb)

1. OH Slams 2x10

1. Rotational Wall toss 2x10/side

1. T-spin Pushups

Training

1. Pullups 5x5

2. Snatch grip Dead lifts 4x5 (185)

2. Pushups 3x15

3. DB Incline Bench Press 3x8/side (50)

3. 1-arm row 3x10/side (65)

4. Power Curl 4x5

4. Band Tricep Ext 3x10/side

5. 1arm Farmer Walks (65) 3x3trips(total 30yards each trip)

6. Ab Rollout 3x8

Post Stretches*

Quick Grinding Facts

Time: 1hr 5 mins

Music: Lecrae | Anamoly

Podcasts: None

Strengths: Tempo and Stamina

Weaknesses: Max Effort Strength

Quote: “A person's success in life can usually be measured by the number of uncomfortable conversations he or she is willing to have.” - Tim Ferris