Sunday, 17 March 2013
* Accupuncture Massage and Mobility Work
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Monday, 18 March 2013
Strength Training (9:30am)
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI
* Hurdle Jumps
1: Reverse Band Squat [-dmB]
[Belt]
500 x 2
455 x 2 x 2
2: 45 Degree Deadlift.
[straps]
275 x 3 x 3 + 3 sec. ECC
3: Reverse Hyper.
2 x 20
4: HLR
30c. x 2 x 8 + 3 sec. ECC
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Tuesday, 19 March 2013
Low Intensity Means
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Wednesday, 20 March 2013
Strength Training
Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation
* Explosive Medball Throws
1: Feet-up DE Bench Press.
155-175 + dmB x 6 x 3 + 6/3/1 sec. ECC
2A: 3-Board Bench Press.
300 x 3
315 x 2 x 3
2B: T-Bar Row.
205 x 3 x 6
3: EZ-Bar Reverse Preacher Curl.
65 x 2 x 6 + 3 sec. ECC
4: Neck work w/ Sled (Flex. and Ext.)
150 x 2 x 12
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Extra Upper
1: Pin Press.
155 x 2 x 3
2: Pull-Ups
BW x 20 Total + 3 sec. ECC
3: Oxidative Swissball DB Bench Press.
35 x 2min.
4: Belly Pulldowns
80 x 20
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Thursday, 21 March 2013
Low Intense Means
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Friday, 22 March 2013
Strength Training
Warm-Up
Foam Roll + LAX
1: SSB Foam Box Squats.
[Belt + Briefs]
295 + gB x 8 x 2
2: Ano RDL [1" mats]
365 x 2 x 3
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Saturday, 23 March 2013
Low Intense Means
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Sunday, 24 March 2013
Strength Training
Warm-Up
Push-Up Work
Mobilizations
* Explosive Medball Throws
1: Reverse Band Bench Press [-dmB].
375 x 1
385 x 1
335 x 3 x 2
2A: One-Arm DB Row [Paused].
[straps]
140 x 3 x 5
2B: Triceps Extensions w/ Chain
45-55 + 45lb. chain (3 chains long) x 4 x 5 + 3 sec. ECC
3A: Cable Curls.
150 x 2 x 8 + 3 sec. ECC
3B: Seated Cable Facepull
90 x 2 x 20
4: Neck ISO on Sled. [Flex/Ext].
150 x 2 x 15 yd.