Broken up into two parts
Warm-up (incl. pull-aparts, back raises 2x15, band overhead crunches 3x15, reverse hypers 2x15)
Part 1
Box jumps-onto a 20-inch box-3x2 then 5x2 with DBs (15-35) then seated jumps onto a 20-inch box 3 sets of 2 reps and seated onto a large box 2x2
Squats-work up to 224x4 x2 sets, 245x4, 265x4 x3 sets <60 seconds rest between sets
Part 2
A. GHR 4 sets just shy of failure total of 89 reps
B. Weighted Decline Sit-ups 4x10/ 10, 25, 35, 45
C. DB Shrugs 3x15-20/ 100, 110, 120
D. Reverse hyperextension 2x15-25/ 90, 180 w/ foot bar
Notes
Jumping went well. I didn't push up the DB weight because as I reminded myself, this wasn't a max effort jump day. I got caught up in the moment...Squats were fast and light and the assistance and supplemental work felt good too.
Karen, my evil step-daughter, is training twice a week in the middle of track season (she only wants to throw but has gotten roped into doing everything). We do not do ME-type work because of her age (13). A heavy training session consists of three-to-five reps in the main exercise and we always leave something 'in the tank'. In other words, this is not severely taxing work. Physically she is mature for her age (5'8" and 140-pounds). We do a lot of bodyweight exercises and only recently introduced her to weight training. She has an obviously weak posterior chain and a previous overuse injury in her right shoulder; the testament to the perils of doing a single thing year round (swimming in her case). We are resolving that dilemma, but that's another story.
Here is Monday's session:
- Deadlift working up to 179x3 (overhand grip) with Band (mini) Pull-aparts 4x25
- One-arm DB Push Press 4x6/ 15, 20, 25, 35 with Glute ham raises 2 sets just shy of failure
- Chest supported rows 3x10/ 35 with Front planks 4x30 seconds
- Deep vertical and horizontal lat stretches and band shoulder traction
In case anyone missed it...she pulled 179x3...and she said, "Dad that was easy."
Yeah, I'm proud.
Stay strong,
Ed T.
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