Sunday, May 19, 2013
Dynamic Warmup
Airdyne Sprints
Turkish Getups
Cooldown and Breathing
Monday, May 20, 2013
Foam Rolling and Dynamic Warmup
1) Standing Hurdle Jumps 3×1
2) Sumo DL 3×3, 2×1 – 170 lb, 185 lb, 200 lb, 210 x2
Still working on keeping my chin tucked, or as my good buddy, Billy Milus, likes to say, keeping my face in my face socket. That seriously is a good cue. 🙂 I always think I do okay, but then I see the video and can’t believe how much I still throw my head back.
3) SSB Paused Back Squats 2×5 – 105 lb, 115 lb
I love these. I could sit down there in the bottom of my squat all day, I think. 🙂
4a) GHR 3×10
4b) 1/2 Kneeling KB Chop 2×12
5a) SL KB RDL/Rufus DL 2×8
5b) Rolling Triceps 3×10
6) Treadmill Incline Walk 1o min
Tuesday, May 21, 2013
Dynamic Warmup
Heavy Sled Pulls
Heavy Prowler Pushes
Wall Press Abs 2×12
Cooldown and Breathing
Wednesday, May 22, 2013
Foam Rolling and Dynamic Warmup
1) Overhead Med Ball Throws 3×5
2) Bench Press 3×3, 2×1 – 85 lb, 95 lb, 100 lb, 110 lb x2
3a) Chest Supported Row 4×6
3b) Pushups AMAP from the floor x4
4a) Front Foot Elevated Reverse Lunge 3×8
4b) KB Overheads with Leg Lowering 2×12
5) Heavy KB Swings 5×10 – 50 lb
Thursday, May 23, 2013
Dynamic Warmup
KB/Powerblock Circuit
Turkish Getups
Cooldown and Breathing
Friday, May 24, 2013
Foam Rolling and Dynamic Warmup
1) Back Squat 3×3, 2×1 – 135 lb, 145 lb, 150 lb, 165 lb x2
2a) Barbell RDLs 2×6 – 115 lb, 125 lb
2b) DB Bench Press 4×8 – 35 lb x2, 37.5 lb, 40 lb
3a) Front Foot Elevated Single-leg Hip Thrusts 3×10
3b) 3 Pt DB Row 2×10
4) Bodysaw 2×10
5) Battling Ropes 15 sec on 60 sec off x8 rounds
Saturday, May 25, 2013
Off Day
Nothing too exciting this week. Just keeping on with the training and looking forward to the IFAST meet in July!