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.