Today seemed to have lots of presses. Well, ok, two types. I guess that's not a lot.
One thing I have noted during the mobility section was that my glutes aren't as active as they should be, especially my left one. I need to work on that. The single leg supine bridges are what point it out to me.
Since it was a Saturday, the kids joined me part way through. They even did some weight work!
Phase 1, Week 1
1:15
Foam rolling
Mobility work
Close-grip bench press - (warm up 1x10@45#, 1x3@65#) 1x3@75#, 1x3@80#, 3x3@85# (last rep barely happened!)
Negative pull-ups - 5x3 (pronated grip - much harder than negative chin-ups)
Low incline DB press - 1x6@25#ea, 1x6@27.5#ea, 2x6@30#ea
Chest-supported DB row - 3x10@25#ea
Prone bridge arm march - 3x10ea side
Side-lying external rotation - arm propped at 30 deg abduction - 3x10ea side@5#
Elbow-wrist flexors stretch - 2x30s ea side
2-way band hamstrings stretch - 2x15s each position each side
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