Announcements
-The WEST Gym is off limits SundayApril 2nd, April 16th, April 23rd, April 30th, May 7th at 2:30-4:30pm
Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm Up
Arms and Shoulders Warm-up
Workout Definition
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press (4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets)
Bottom-Up Single Arm Standing KB Press (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Ring Y Raise (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders but close enough that movement is able to be controlled at all times.
Crossovery Symmetry Iron Scap Protocol (No Measure)
Complete Iron Scap Protocol
Incline Dumbbell Hammer Curls (4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side)
Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets)
Cooldown
Cooldown/Mobility
Workout Definition
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
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