Archive for December, 2013

Wednesday, December 4, 2013 @ NLSC

Extended warm-up prehab version.

a1) Incline Press 3 @ 70/80/90% using 335 as working max.
2 x 5 @ 132, 3 @ 242, 3 @ 270, 3 @ 302
a2) DB Row 3 x 15 @ 120lbs

b1) Goblet Squat 3 x 10
b2) KB Swing 3 x 10

c1) DB Curl 3 x 15
c2) Band Pushdowns 3 x 15
c3) Defranco BPA 3 x 15

Monday, December 2, 2013 @ NLSC

Extended warm-up prehab version.

a1) Military Press 5 @ 132, 5 @ 176, 2 x 3 @ 198, 2 x 1 @ 220
a2) Chin-ups 35 total reps

b1) Hurdle Jumps 3 x 5
b2) Front Squat 2 x 5 @ 132, 2 @ 220, 1 @ 264, 3 @ 330, 3 @ 352, 3 @ 374

Speed DL 5 x 3 @ 330 with 1 mins rest