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#singlearmdbrow

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sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a> - Strength training upper body week 5 - day 1</p><p>Warm up:<br>- 1 km walk<br>- 2 rounds<br> - 10 single leg Pallof press each leg, each side<br> - 10 glute bridges<br>- 2 rounds<br> - 20 deadbugs<br> - 5 thoracic rotations at the wall e/s</p><p>Bench press <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>BenchPress</span></a><br>- Warm up: 8x 15, 8x 19kg<br>- Work: 4x8 (Start light &amp; end moderate): 20 - 22 - 24 - 26 kg</p><p>Push: 8 Min EMOM<br>- 3 burpees (I could jump out &amp; in!)<br>- 3 (elevated) push ups</p><p>Single arm bent over DB row <a href="https://fedi.kcore.org/tags/SingleArmDBRow" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SingleArmDBRow</span></a><br>- 5x5 each arm (12,5 kg)</p><p>Core: 3 rounds<br>- 30" table top hold<br>- 30" face up Chinese plank hold (this felt easy, might have to add weight) <a href="https://fedi.kcore.org/tags/ChinesePlank" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>ChinesePlank</span></a></p><p>Cool down<br>- 40" dead hang <a href="https://fedi.kcore.org/tags/DeadHang" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>DeadHang</span></a><br>- Pec MFR<br>- Open book stretch<br>- 1 km walk</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a> - Strength training upper body week 4 - day 5</p><p>Warm up:<br>- 1 km walk<br>- 1 round:<br> - 10 downward facing dog to cobra<br> - 20 windshield wipers (slow and controled)<br>- 2 rounds<br> - 5 bench dips<br> - 5 (elevated) push ups<br> - 10 prone db rotations (2 kg)<br>- 2 rounds<br> - 10 split leg slam ball e/s</p><p>Bench press <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>BenchPress</span></a><br>- 10 rounds, work up to a moderate heavy single (25 - 26 - 27 - 28 - 29 - 30 - 31 - 32 - 33 - 34 kg)</p><p>Arm finisher: 3 rounds<br>- 10 single arm DB row e/s (12,5 kg) <a href="https://fedi.kcore.org/tags/SingleArmDBRow" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SingleArmDBRow</span></a><br>- 10 Hex press (2x10kg) <a href="https://fedi.kcore.org/tags/HexPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>HexPress</span></a><br>- rest as needed</p><p>Core: 4 rounds<br>- 1 Turkish get up e/s (8 kg) <a href="https://fedi.kcore.org/tags/TurkishGetUp" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>TurkishGetUp</span></a><br>- 5 plank drags e/s (goal is minimal rotation) (8 kg) <a href="https://fedi.kcore.org/tags/PlankDrags" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>PlankDrags</span></a></p><p>Cool down<br>- Lacrosse ball lats, pecs, tricpes<br>- 1 km walk</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a> - Strength training upper body week 2 - day 1</p><p>Warm up:<br>- 2 rounds<br> - 10 DB press deadbug (7 kg)<br> - 2 Turkish get ups e/s (7 kg)<br>- 2 rounds<br> - 8 m banded lateral walk e/s<br> - 10 90/90 into hip thrust e/s</p><p>Bench press: 6 rounds <a href="https://fedi.kcore.org/tags/BenchPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>BenchPress</span></a><br>- 5 bench press, increasing weight (20 - 21 - 22 - 24 - 25 - 27 kg)<br>- rest as needed</p><p>Push ups: 4 rounds <a href="https://fedi.kcore.org/tags/PushUps" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>PushUps</span></a><br>- 8 push ups (elevated. 55 cm)<br>- rest as needed</p><p>Single arm row: 5 rounds <a href="https://fedi.kcore.org/tags/SingleArmDBRow" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SingleArmDBRow</span></a><br>- 6 rows e/s ( 12,5 kg)<br>- rest as needed</p><p>Core: 4 minutes<br>- Shoulder reaches <a href="https://www.youtube.com/watch?v=zVJxDuVpg9o" rel="nofollow noopener" translate="no" target="_blank"><span class="invisible">https://www.</span><span class="ellipsis">youtube.com/watch?v=zVJxDuVpg9</span><span class="invisible">o</span></a></p><p>Cool down<br>- 30" passive hang<br>- Pec MFR<br>- 2' open book stretch e/s</p><p><a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
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