TeamBuildr - Printable Workout

Workout	Set 1		Set 2		Set 3		Set 4		Set 5
TeamBuildr
Tuesday - Jan. 29, 2019
Workout	Result	Reps	Result	Reps	Result	Reps	Result	Reps	Result	Reps
Training Readiness	How many hours of sleep did you obtain last night? (0 - 12) Rate your nutritional quality by summating the total of the provided variables. (Highest number mean (1 - 10) How excited are you to train today? (1 - 10) How sore are you today? Think about your muscular soreness and general feeling of mobility (1 - 10) How stressed are you feeling today? (1 - 10) How is your mood today? (1 - 10)
Warm-Up	Perform the following in the hip hinge position for 10 repetitions each side and direction when applicable: 1) Scapular pot-stirs 2) T's 3) Archer T-Spine Rotations 4) Y's 5) Apley Scratches 6) Scapular Slides
Warm-Up	Each exercise should be done for 10-15 yards 1) Knee Hug 2) Single Leg RDL 3) Lunge with Vertical Twist 5) Forward Bear Crawl 6) Lateral Bear Crawl 7) Crab Crawl
A Barbell Bench Press		10		3		10		10		AMAP
	0%		50%		60%		60%		60%
	For the final set, as many as possible during this phase doesn't mean go to complete failure. It means if you can surpass 10 then do it but leave 1-2 reps in the tank.
A Dumbbell Bent Over Single Arm Row		10		10		10
B Barbell Bulgarian Split		5		5		AMAP
	50%		50%		50%
	Pay attention to the tempo!!
B Supine Plate Skull Crushers		AMAP		AMAP		AMAP
C Barbell Shrugs		20		15		10		AMAP
C 4-Way Isometric Neck Series	Completion Circuit Get a bench and perform the following to technical failure: - Prone Neck Plank - Side Neck Plank - Supine Neck Plank * Use your hands as needed to support your neck. Keep mouth closed and tongue at roof of mouth*
Rate of Perceived Extertion	On a scale of 1 to 10 how challenging was this workout? (0 - 10) How long in duration was this session? (0 - 180) How much did you enjoy this training session? (1 - 10) Are you getting stronger? (0 - 5)
Break Until PM Session
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