Friday, May 13, 2011

Wed
Warm up was shoulder mobility, rotators, face pulls with bands
CGB 7x5 @ (65,70) 75,80,85,90,95,95,90
A1 Incline DB press 3x8 @ 22s all sets
A2 fat man rows 3x12
B1 1 leg elevated push ups 3x6 per side
B2 chest supported rows 3x8 @ 80 all sets
C1 wall slides 3x10
C2 Pallof presses 3x10 each side with bands

Thurs
Warm up included various hip flexor stretches, squat to stand, some knifty stretch I learned from EC, and a new hip mobility drill I learned (HAM mobility drill).

Warm up DLs @ 135,155,175,195
Sumo DLs 6x4 (6 sets is a lot) @ 210,220,230,240,250,260
A1 single leg hip thrust 3x8 per leg @ 15lbs all sets
A2 front squats 3x5 @ 105,115,120
B1 Turkish get up 3x3 each side @ 12lbs all sets
B2 Yoga plex 3x5 per side
finished with seated 90/90 stretches, thoracic mobility stretches and quad and hip stretches

No comments: