DE Upper & Jumping

Wednesday 4-13-11
Warm-up incl. 100 (mini) band pull-aparts, 20 GHRs and Weighted overhead crunches 2x15
Benchpress-9x3 w/ 145 w/ short mini bands-3 grips

DB extensions 8x8/ 25, 30, 35 (4 sets), 40 (2 sets)

Close grip pulldowns w/ DD-handle-6x8/ 150, 160, 170 (4 sets)
Pull-aparts (monster mini) 2x failure 30+ reps per set

Wide grip straight arm pulldowns work up to 110x12 rest 2 minutes and repeated
Vertical and horizontal lat stretches

Seated front plate raise 3x12/ 45
Seated side raise 3x12/ 20
Seated clean 3x12/ 20

Two-handed mini band (doubled) 3x15 ea.
BB curls 3x15

Notes
Training took approximately one hour. First time with bands in a long time. Warmed up real good and wore elbow sleeves and everything felt fine.

Thursday 4-14-11
What I will refer to as the 'conjugate warm-up'; meaning it was a composite of whatever I felt like doing for approximately ten minutes because I didn't want to warm-up at all.
Broomstick wall squats 2x15+
Mini-band pull-aparts 3x35
GHR 20

Kneeling jumps 5x2 (one rep knees in and one rep with knees out)

And Matt Fubar is back! (and immobile as ever)

Stay strong,
Ed T.