September 3, 2009

Was kind of a hybrid workout with a bit of dynamic work and a bit of max effort work.

3 min rowing

10 min LAX ball/foam-roller

10 min joint mobility

Warm-up: squat/lunge/push-up variations

Superset (30s rest between sets):

1A: Grappler Press

8 sets * 3 reps @ 50, 50, 45 *6 DBs

1B: Bulgarian Jump Split Squat (don't know how to explain this see video)

8 sets * 3 reps/leg @ BW

Superset (120s between sets):

2A: Weighted wide-grip pull-ups

5 sets * 3 reps @ 35#

2B: Side Press (see Pavel's Power to the People)

5 sets * 3 reps @ 50#, 55#, 60#, 65#, 65#

3: Windshield Wipers

3 sets * 10, 12, 16

Superset:

4A: Med Ball push decline sit-ups

2 sets * 10 reps @ 12#

4B: Power sit-ups to Ball Slam

2 sets * 5 reps @ 8#

Rotator Cuff rehab