Tuesday 11-22-11
Foam/LX rolling
Amp'd lower body warm-up
Broad jumps 3x5
a. Box squat: 10x2 @ 325
b. Speed pulls: 8x1/ 315
c. Dimel deadlifts: 2x20/185
d. Reverse hypers: 6x8/150, 300, 390, 480, 570, 620 w/short strap trying to hold the weight @ the top for a "count"
e. Front planks 2x40s and Pull down abs 2x20/80, 100
Wednesday 11-23-11
Foam/LX ball roll
Agile 8 warm-up
a1. Bench press: work up to 9x3 w/205 (3), 215 (6) w/3 grips and a mini band doubled around wrists
a2. Chin-ups 6 sets of 5 reps various grips
b. Flat DB press: 2x12, 13/105
c1. JM press w/fat bar: 4x5/85, 135, 175, 185
c2. Band pushdowns (light): 4x20 (15 last set)
d1. Bradford press w/fat bar: 4x12 (last set drop weight to first set and do as many reps as possible)
d2. Row and (externally) rotate: 4x8 reps (micro mini band)
Happy Thanksgiving!
Ed T.
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