Warmup
Shoulder pre-hab
3 Sets, hold each position for 5 seconds.
While laying face down squeeze upper back in the following positions
Prone T position palms down, (arms straight out at side)
Prone T Position Thumbs up,
Prone Y Position Palms Down, (arms upwards at a 45degree angle in a “Y”)
Prone Y Position Thumbs Up,
Prone W Position Thumbs Up (elbows at 90 degrees)
–Then–
100 Push ups for time
Workout:
For Time
30 Sandbag ground to overhead
Accessory
5 Rounds:
1 x Max chin up holds
Burpee broad jump 20 yards
Rest 1 min
and then
Warm-up: done
100 push-ups 6:58. Sets of 5 hand-release, varied hand positions.
Workout: 2:45, C&J’s. Bumped my sandbag up today from #40 to #50.
Accessory:
1) 0:32, supine grip
2) 0:15 prone grip
3) 0:28 supine
4) 0:15 prone
5) 0:30 supine
6) 0:13 prone. Figured I’d do a 6th set, didn’t want the prone grip to feel left out ????
Thank you!
Congrats on the increase in that sandbag weight!