DE Lower/ ME Upper

Friday 3/2/12
Warm-up
Box jumps: worked up to approximately 85-90% for 4 reps (19 total reps)

Squat: 10x2 @ 250

Sumo deadlifts against bands (minis) 10x1 @ 225

Good mornings w/safety squat bar: 3x10/ 175, 195, 215

GHR holding a DB: 3x8/ 15, 20, 25

Low cable rows w/pronated grip: 3x10/ 100, 125, 150 AND
Ab wheel rollouts: 3x10

Saturday 3/3/12
Roll
Amp'd upper w/ Trap 3 raises 2x10 and GHR 2x10

5-board press w/doubled minis: close grip work up to 285x1, 305x1, 320x1 (PR), 275x3

DB press w/band around back: 3x8/ 80, 85, 90

Pull downs to upper rib cage: 3x12/ 125, 140, 155 used external rotator bar

Hammer curls: 3x8/ 50, 55, 60 AND Triceps band pushdowns w/monster mini band: 3x35, 35, 30

Stay frosty,
Ed T.