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ALIGN Training: Saturday, 7/18/2020

Updated: Jul 20, 2020

UB Pull & Stimulation


A. Warmup with Line drills and upper back activations


B. Upper Body Superset: (Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 5 sets total.)


B1. Strict/rack/sheet pullup or row, 5 sets of 8-10 reps, rest 15 seconds

-Rack pullups: keep hips under shoulders!

-Sheet rows: Work on going deeper / deeper angle. https://www.instagram.com/p/B-uIWvsHldR/ (Dr. Caleb Burgess on Instagram – find his Strong Back post from 4/8 or 4/9); OR go to 0:54 - https://youtu.be/rloXYB8M3vU – he’s got a pretty narrow grip here. He also has more thoracic extension than we normally recommend. Be mindful of rib flare!


-Other options for pullups/rows: https://youtu.be/K06vELlwmZw (around top of door; hook around stair if you have an open staircase); https://youtu.be/TdZNJTJ0hwE, https://youtu.be/ofq1hfnYkwM

B2. DB Side Delt Raises, 5 sets of 12 reps, rest 30 seconds

B3. Banded Face Pulls, 5 sets of 20 reps, rest 15 seconds

B4. SA KB Row with Rotation, 5 sets of 8 per arm, rest 15 seconds

B5. Alternating DB Biceps Curls, 5 sets of 20 reps per arm, rest 15 seconds


Metabolic Conditioing

Every 10 minutes x 2 sets

400m run

30 DB Power Snatch (50/35)

30 MB thrusters or WBs (20/14 or whatever object you have)

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