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Wall Angel

Today's Skill Tech/Element: Warm Up your medium heavy deadlifts and sprinkle in some Wall Angels, and DB Ext Rotations in between sets. Today's Workout: Diane 21, 15, 9 Deadlift @ 225/155 lbs Handstand Push Up Gold Star if you do the HSPUs without a kip. Wall Angel: The wall angel is properly executed up against a wall in a partial wall sit position. Your shoulders and back should be flat against the wall, including your lower back. Raise your arms from 90 degress at the side to full extension over you head, and then return to the start position all in a controlled motion. Initiate this movement by contracting the musculature around your shoulder blades to pull them back and together (active shoulders) and keep your upper trapezius muscles relaxed. DB external rotation: DB Ext Rot @ 3010 tempo* x 8 reps/arm. More info on the tempo prescription below. Elbow should be at or just below shoulder height, elbow stays at 90 deg, do your weaker arm first. Your goal sould be doing this with 10% of your Close Grip Bench Press Max. If you don't know your close grip bench press max, take 10% of your normal bench press 1RM and round down to the nearest 5 lbs. ***tempo: The first number refers to the eccentric or lowering part of the exercise The second number refers to the isometric pause in the stretched or bottom position The third number refers to the concentric contraction or the way up The fourth number refers to the isometric pause in the shortened or top position A