AXP – Upper Strength and Power

The Upper Strength and Power workout comes exactly as it is titled.  Upper body work. These types of workouts are not my favorite. I don’t like them as much as some of the other AXP workouts because while I end the day tired, the lack of any extensive cardio or lower body work makes it feel like I am leaving something on the table. When there are days like these, I need to focus extra so that I stay motivated.

The workout today starts with a different warm up from the traditional movement prep.  This one consists of arm circles, cat/cow stretches, and standing W’s (which I always do in a hinge anyways).

The first set of movements consisted of scap hangs (15 seconds on, 15 seconds off,  X4) and rolling planks ( 30 seconds – front/side/other side/front). We did this twice.

From there we moved to the strength work which consisted of three movements. We did 5 cycles

  • Shoulder presses (I used 15 lbs). Reps during each cycle increased – 2, 4, 6, 8, 10
  • Pull ups – Reps 1, 2, 3, 4, 5
  • Rotational med ball slams – Reps 2, 4, 6, 8, 10 (done on each side)

With the reps increasing during each cycle i was pretty spent by the end. My pull ups were pretty weak, but I didn’t use a band so I gave everything I had even if I couldn’t complete a full rep some of the time.

The second set of exercises consisted of:

  • Inclined bench presses (I used 25 lbs kettlebells) –
  • TRX rows
  • Wall balls (I used the 25 lbs ball)
  • Total Body Trainer (Arms only)

Reps during each cycle were supposed to be 2, 4, 6, 8, 10, 10 , 8, 6, 4, 2.  I pushed hard and only made it through my second 10. There was no official measureable for todays workout, so I think that gauging my progress based on how far I got on this second set is where I will go.  We didn’t use the heart rate monitors today, which was a little disappointing as I liked having the info on the wall.  Apparently there were some technical issues.  I have been considering buying my own so that I can track things myself.

 

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