#singlearmdbrow — Public Fediverse posts

Today's #Workout - Strength training upper body week 5 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each leg, each side
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press #BenchPress
- Warm up: 8x 15, 8x 19kg
- Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

Push: 8 Min EMOM
- 3 burpees (I could jump out & in!)
- 3 (elevated) push ups

Single arm bent over DB row #SingleArmDBRow
- 5x5 each arm (12,5 kg)

Core: 3 rounds
- 30" table top hold
- 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

Cool down
- 40" dead hang #DeadHang
- Pec MFR
- Open book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 5 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each leg, each side
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press #BenchPress
- Warm up: 8x 15, 8x 19kg
- Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

Push: 8 Min EMOM
- 3 burpees (I could jump out & in!)
- 3 (elevated) push ups

Single arm bent over DB row #SingleArmDBRow
- 5x5 each arm (12,5 kg)

Core: 3 rounds
- 30" table top hold
- 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

Cool down
- 40" dead hang #DeadHang
- Pec MFR
- Open book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 5 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each leg, each side
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press #BenchPress
- Warm up: 8x 15, 8x 19kg
- Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

Push: 8 Min EMOM
- 3 burpees (I could jump out & in!)
- 3 (elevated) push ups

Single arm bent over DB row #SingleArmDBRow
- 5x5 each arm (12,5 kg)

Core: 3 rounds
- 30" table top hold
- 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

Cool down
- 40" dead hang #DeadHang
- Pec MFR
- Open book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 5 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallof press each leg, each side
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bench press #BenchPress
- Warm up: 8x 15, 8x 19kg
- Work: 4x8 (Start light & end moderate): 20 - 22 - 24 - 26 kg

Push: 8 Min EMOM
- 3 burpees (I could jump out & in!)
- 3 (elevated) push ups

Single arm bent over DB row #SingleArmDBRow
- 5x5 each arm (12,5 kg)

Core: 3 rounds
- 30" table top hold
- 30" face up Chinese plank hold (this felt easy, might have to add weight) #ChinesePlank

Cool down
- 40" dead hang #DeadHang
- Pec MFR
- Open book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 4 - day 5

Warm up:
- 1 km walk
- 1 round:
- 10 downward facing dog to cobra
- 20 windshield wipers (slow and controled)
- 2 rounds
- 5 bench dips
- 5 (elevated) push ups
- 10 prone db rotations (2 kg)
- 2 rounds
- 10 split leg slam ball e/s

Bench press #BenchPress
- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)

Arm finisher: 3 rounds
- 10 single arm DB row e/s (12,5 kg) #SingleArmDBRow
- 10 Hex press (2x10kg) #HexPress
- rest as needed

Core: 4 rounds
- 1 Turkish get up e/s (8 kg) #TurkishGetUp
- 5 plank drags e/s (goal is minimal rotation) (8 kg) #PlankDrags

Cool down
- Lacrosse ball lats, pecs, tricpes
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 1

Warm up:
- 2 rounds
- 10 DB press deadbug (7 kg)
- 2 Turkish get ups e/s (7 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 into hip thrust e/s

Bench press: 6 rounds #BenchPress
- 5 bench press, increasing weight (20 - 21 - 22 - 24 - 25 - 27 kg)
- rest as needed

Push ups: 4 rounds #PushUps
- 8 push ups (elevated. 55 cm)
- rest as needed

Single arm row: 5 rounds #SingleArmDBRow
- 6 rows e/s ( 12,5 kg)
- rest as needed

Core: 4 minutes
- Shoulder reaches https://www.youtube.com/watch?v=zVJxDuVpg9o

Cool down
- 30" passive hang
- Pec MFR
- 2' open book stretch e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 1

Warm up:
- 2 rounds
- 10 DB press deadbug (7 kg)
- 2 Turkish get ups e/s (7 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 into hip thrust e/s

Bench press: 6 rounds #BenchPress
- 5 bench press, increasing weight (20 - 21 - 22 - 24 - 25 - 27 kg)
- rest as needed

Push ups: 4 rounds #PushUps
- 8 push ups (elevated. 55 cm)
- rest as needed

Single arm row: 5 rounds #SingleArmDBRow
- 6 rows e/s ( 12,5 kg)
- rest as needed

Core: 4 minutes
- Shoulder reaches https://www.youtube.com/watch?v=zVJxDuVpg9o

Cool down
- 30" passive hang
- Pec MFR
- 2' open book stretch e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 1

Warm up:
- 2 rounds
- 10 DB press deadbug (7 kg)
- 2 Turkish get ups e/s (7 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 into hip thrust e/s

Bench press: 6 rounds #BenchPress
- 5 bench press, increasing weight (20 - 21 - 22 - 24 - 25 - 27 kg)
- rest as needed

Push ups: 4 rounds #PushUps
- 8 push ups (elevated. 55 cm)
- rest as needed

Single arm row: 5 rounds #SingleArmDBRow
- 6 rows e/s ( 12,5 kg)
- rest as needed

Core: 4 minutes
- Shoulder reaches https://www.youtube.com/watch?v=zVJxDuVpg9o

Cool down
- 30" passive hang
- Pec MFR
- 2' open book stretch e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training upper body week 2 - day 1

Warm up:
- 2 rounds
- 10 DB press deadbug (7 kg)
- 2 Turkish get ups e/s (7 kg)
- 2 rounds
- 8 m banded lateral walk e/s
- 10 90/90 into hip thrust e/s

Bench press: 6 rounds #BenchPress
- 5 bench press, increasing weight (20 - 21 - 22 - 24 - 25 - 27 kg)
- rest as needed

Push ups: 4 rounds #PushUps
- 8 push ups (elevated. 55 cm)
- rest as needed

Single arm row: 5 rounds #SingleArmDBRow
- 6 rows e/s ( 12,5 kg)
- rest as needed

Core: 4 minutes
- Shoulder reaches https://www.youtube.com/watch?v=zVJxDuVpg9o

Cool down
- 30" passive hang
- Pec MFR
- 2' open book stretch e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon