Wednesday, March 27, 2013

Training: Week 11 SE Upper


Tuesday, 26 March 2013

Low Intensity Means

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Wednesday, 27 March 2013

Strength Training

Warm-Up

Foam Roll + LAX

Thoracic Work

Postural Reinforcement

Activation

* Explosive Medball Throws

1:  Feet-up DE Bench Press.

165-185 + dmB x 6 x 3 + 6/3/1 sec. ISO

2A:  3-Board Bench Press.

315 x 3

345 X 2 X 3

2B:  Seated Cable Row [straps]

180x6

210x6

240x6

270x6

3: EZ-Bar Reverse Preacher Curl.

65-75 x 2 x 8 + 3 sec. ISO

4:  Neck work w/ Sled (Flex. and Ext.)

150-175 x 2 x 12

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Extra Upper

1A:  Pin Press.

155 x 2 x 3

1B:  Lat Pulldowns (var.)

18-210 x 6 x 8

3:  Oxidative Swissball DB Bench Press.

40 x 2min.

4:  Belly Pulldowns

90 x 2 x 20

Monday, March 25, 2013

Training: Week 11 ME Lower


Monday, 25 March 2013

Strength Training (9:30am)

Warm-Up
Foam Roll + LAX
Thoracic Work
Postural Reinforcement
Activation + EQI

*  Hurdle Jumps

1:  GCB Olympic Squats w/ Chain
[Belt]
415 + 90c. x 1
375 + 90c. x 2

2:  Speed Pulls.
[Belt]
325 + gB x 12 x 1

3:  Reverse Hyper.
2 x 15

4: HLR
30c. x 2 x 8 + 3 sec. ISO


Training: Week 12


Training: Week 12 ME Lower

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.