1-6-2013 to 1-11-2013

Sunday
Foam roll and tri-set; ab wheel roll outs/GHRs/45* back raise (w/35 lb. weight) 3x10 each

Seated BB clean and press (from the floor) 4x8

1a. DE floor press w/Swiss bar 7x4/175
1b. Face pulls 6x10

2. Bandbell bar bench press 2x20/wide and close (90 and 140)

3a. Low cable row wide grip 6x8
3b. Triceps press downs w/grenade balls 6x10

Monday
Foam roll

1. High box squat w/cambered bar (to bench) medium stance work up to 505x1

2. Rack pulls from pin 1 w/doubled mini bands work up to 365x1x5 sets

Wednesday
1a. Suspended bench press (wide grip) 4-5 inches range of motion (top 1/4 of press) worked up to 400x1 (pm 420) then 300x5x2 sets
1b. Blast strap face pulls 10 sets of 15 reps

Friday
3 easy sets of GHRs and 3 easy sets of pull down abs

1. Hops; forward/medial/lateral 5 each x 1 set

2. Kneeling jumps 3x3 then Box jumps 4 sets of 1 at 70%

3. GHR 3x15

4. Standing pulldown abs 4x15

Static lunges 2x12/side
Prone leg curls 2x12
Kneeling lat pull down (on roller) 4x12
Band good morning (average) 2x25

Stay strong
Ed T.