Client's Training

Martin - progressivley increasing the range of motion within the scapulothoracic joint

Sherri - worked on her high bar back squat and smashed through 21, 15, 9 for the high bar back squat and chins

Susan - made the bench press look easy and hip thrusters even easier!

Golf Conditioning Class - last night, had tons of fun, see you guys out on the links!

My Training

1st Training Session

A1. Bulgarian Split Squat - 3111 - 12/20, 12/20, 12/20 - no rest
A2. Walking Lunges with Torso Twist - 8, 8, 8 - no rest
A3. Foam Rolling Distal portion of IT band - no rest

Lots of Mobility and Flexilbilty Training for the Lower Half

B. Back Extension - 30X0 - 10, 10, 10, 10, 10 - 10 secs b/t sets

Clients Training

Mark - took on a "Double" (en francais) with the bench press

Karina - took on reverse lunges from deficit with banded chin-ups

Trevor - made it through his BOR and deadlifts

Melissa - whipped through some thrusters

Sasha - is back! Worked on her Sumo Deadlift and Strict Press

Ed - mowed down the lumberjack squats and seated row

Pramod - smoked the bench press and a tough met-con

My Training

1st Workout

Spin Class for 30 minutes

2nd Workout

A1. Chins - 3012 - 5, 5, 4 - no rest
A2. Press (with chains) - 3111 - 5/135, 5/135, 4/135 - no rest
A3. Pronated Lat-pull - 3012 - 6/100, 6/100, 6/100 - rest 2 mins

B1. DB Floor Press with Bands - 31X1 - 8/70, 8/60. 8/60
B2. Bent-Over DB Rows - 3012 - 8/50, 8/50, 8/50
B3. DB Floor Press with Bands - 31X1 - 7/70. 8/60. 8/60

Deloading - Upper Body

A1. Chin-ups - 3011 - 6, 6, 6, 5 - 90 secs
A2. Hand-Stand Push-ups (Elevated) - 3010 - 6, 5, 6, 5

B1. Push-up - 2110 - 15, 15, 15
B2. Inverted Row (Wide-Grip Pronated) - 2011 - 10, 10, 10

Client's Training

Karina - gets familiar with the zercher squat and strict press.

Trevor - introduced to the bench press and lumberjack squat

Sherri - takes on some heavy RDL, bulgarian split squats, and some partial turkish get-ups

Susan - continues to improve on her overhead reverse lunge

Pramod - is also introduced to the bench press and tabata rows

Deloading Intensity Phase (Lower Body) - Back again

40 Walking Lunges - tempo - 2110
50 Dynamic Glute Bridges - 2011
40 Walking Lunges - 2110
50 Dynamic Glute Bridges - 2011
30 Bodyweight Squats - 2110
50 Dynamic Glute Bridges - 2011
30 Bodyweight Squats - 2110
50 Dynamic Glute Bridges - 2011

No rest - felt good