Sunday, June 9, 2013
Foam Rolling and Dynamic Warmup
1) Back Squats 3×2, 2×1 – 135 lb, 145 lb, 155 lb, 170 lb, 180 lb
2a) Paused Bench Press 3×2 – 85 lb, 95 lb, 100 lb
2b) 3 Month Baby PNF
3a) SSB Paused Squat to a Box (Sumo Stance) 3×5 – 95 lb, 115 lb x2
3b) Triceps Pushdown 3×12
4) Battling Ropes 12 sec on/50 sec off x8 rounds
Monday, June 10, 2013
Foam Rolling and Dynamic Warmup
1) Bench Press 4×2-4 – 85 lb, 95 lb, 105 lb x2, 95 lb x3
2a) Paused Squats 3×3 – 115 lb x2, 125 lb
2b) Quadruped walkouts 3×3
3a) Close Grip Bench 3×8 – 70 lb, 75 lb, 80 lb
3b) Seated Cable Row 3×10
4) Sled Pulls 180 lb
Thursday, June 13, 2013
Foam Rolling and Dynamic Warmup
1) Sumo DL 3×2, 2×1 – 175 lb, 190 lb, 200 lb, 210 lb, 225 lb
Put the belt on this week for the first time since my last meet!
2) 2 Board Bench Press 3×2 – 110 lb, 120 lb x2
3) Speed Squats 3×2 – 95 lb, 115 lb, 125 lb
4a) High Incline DB Bench 3×12
4b) Tall Kneeling Lat Pulldowns 3×12
5) KB Swings 12 sec on/50 sec off x8 rounds
Sunday, June 16, 2013
Foam Rolling and Dynamic Warmup
1) Back Squats 3×2, 2×1 – 135 lb x2, 150 lb x2, 160 lb x2, 170 lb x1, 185 lb x1
2a) Paused Bench Press 3×2 – 85 lb, 95 lb, 100 lb
2b) 3 Month Baby PNF
3a) SSB Paused Squat to a Box (Sumo Stance) 3×4 – 115 lb, 125 lb x2
3b) Triceps Pushdown 3×10
4) Battling Ropes 12 sec on/50 sec off x9 rounds
Tuesday, June 18, 2013
Foam Rolling and Dynamic Warmup
1) Bench Press 4×1-3 – 95 lb x2, 105 lb x1, 110 lb x1, 105 lb x1, 95 lb x2
2a) Paused Squats 3×3 – 115 lb, 125 lb x2
2b) Quadruped walkouts 3×3
3a) Close Grip Bench 3×4-6 – 85 lb x6x2, 90 lb x4
3b) Seated Cable Row 3×8 – 110 lb, 120 lb, 125 lb
4) Sled Pulls 180 lb
Wednesday, June 19, 2013
Foam Rolling and Dynamic Warmup
1) Sumo DL 3×2, 2×1 – 155 lb, 175 lb, 190 lb, 210 lb, 225 lb
2) 2 Board Bench Press 3×2 – 110 lb, 120 lb x2
3) Back Squats 1×3, 1×2, 3×1 – 95 lb, 115 lb, 135 lb, 155 lb, 170 lb
These are usually speed squats, but Zach and I decided now that finally figured out how to squat again we need to really push the numbers up. Two heavy squatting days is one week was tough, but I am happy with how my numbers are looking.
4a) High Incline DB Bench 1×12, 2×10 – 25 lb, 30 lb x2
4b) Tall Kneeling Lat Pulldowns 3×10 – 120 lb x2, 130 lb
5) KB Swings 12 sec on/50 sec off x9 rounds
I am taking a few days off and heading to Florida with my mom, aunt, and cousin! Ready to go relax and spend some time with my family!