Jan 14, 2025
APH-2025-015
Strength - Cultivation
Austin Haedicke
110 Words | Read Time: 30 Seconds
2025-01-13 18:49 -0800
Energy System: Strength
Difficulty: Cultivation
Intention:
This is geared towards strength endurance / hypertrophy with a movement primer. As per usual, your load selection may vary widely depending on what you want to accomplish today vs. tomorrow. I made a few slight modifications to allow for time and because I was pretty sore from rolling yesterday.
[results in brackets]
Warm Up:
Bike x 10 min [92 calories]
Shoulder CARs 3 x 3 ea. side
Chin Up Dead Hang 3 x 30 sec.
Ts, Ys, and Airplanes 30-20-10 ea.
PAIL/RAIL Shoulder (external rotation)
Work:
Dynamic Ball Press x 100-75-50 [20#]
TGU (heavy) 2 x 1 ea. side [50#]
Reference: