August 8, 2009

This was a lighter volume de-loading day.

3 minute rowing

10 minute LAX ball/foam roller

10 minute joint mobility

Warm-up: Bench 135# * 5, Squats/Lunge/Push-up variations, Deadlift 225 * 5

Alternating Set:

1A: Bench Press

5 sets * 3 reps @ 195#

1B: Deadlift

5 sets * 3 reps @ 295#

Superset:

2A: Pistol squats (using rubber band for assistance)

5 sets * 3 reps per leg

2B: Churpees (pull-up/burpees)

5 sets * 5 reps

3: Kettlebell Turkish Get-ups

4 minutes constant @ 40# KB

Rotator Cuff rehab

Cool-down