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