REST
10/31/12
Warm-up: 10min agility ladder drills
A) 10x2 DE high bar/close stance box squat w/ 50% (210)+bands (80+lbs at top)
B) 5x6 wide stance goodmornings
C) 1) 3x12 spread eagle sit-ups w/ 10lbs plate
2) 3x20 superman rocks
D) 3rds-10 deadlifts w/ 315, 50 double-unders
E) Back lever progressions
B) 135, 185, 205, 225, 245
D) 3:04 *I could definitely tell that the strength programming has been paying off as far as bar speed and trunk stability were concerned in the deadlifts. I've never moved 315 so efficiently in my life!
11/1/12
Warm-up: play the "fish game" on the rowers, then 2rds- 10 rotator cuff raises (each arm), 10 slow dips
A) 8x3 DE close grip bench w/ 55-60% (155-165)+bands (30lbs at top)
B) 4x8 seated DB press w/ no back support
C) 1xMAX rep strict chest-to-bar pull-ups
D) 2x10, 2x20, 1x30 shoulder touches
E) One INTENSE game of racquetball!
B) 55, 60, 60, 60
C) 7 *need to work pull-ups A LOT more
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