Basketball (and Barbell Complex) Training

Repetition Upper (for RE)

Dynamic warmups
Blast strap pushups (feet down): 4x 12, 12, 15, 12
Assisted chin -ups (hands in) supersetted w/ Face pulls 4x 8-12
Single-arm DB lateral raises: 4x 8-12/ 10, 12, 15, 15
DB triceps extensions 3x 10-15/ 10, 12, 15 supersetted with EZ bar curls 3x 8-10/ 30, 40, 45
Prowler: 6x40 yds with 120#

RE was having some issues with the low handle Prowler pushes. She needs to keep her hips down to get it moving and then extend her arms. After a couple brutal trips on the low handles we figured it out and the rest was gravy for her. The horns (or posts) she has no problems with. So inspiring was her performance that someone came out of a boot camp class to try out the Prowler! (Which worked out well for us as that person offered to put it away when he was done.)

Barbell complexes (for me)

The complex was harder than last week for a few reasons. I went into the gym early (before it opened) so there were no distractions and I cut the rest periods between sets down. The weight on the bar was 99 pounds.

Power snatch x5
Front squat x5
Push press x5
Back squat x5
Good morning x5
Underhand row x5

Time between sets was 1-2 minutes depending on how bad I felt. One complex took approximately 2:00-2:10 to complete, never letting go of the bar. I repeated this five times. I altered the order of the exercises a bit from last week (to make the complex 'smoother') and eliminated the overhead squat. Other than feeling like I was going to puke halfway through, it went pretty well.

It was a good day,
Ed T.