September 5, 2009

Deload Week

3 min rowing

10 min LaX ball/foam roller

10 min joint mobility complex

Warm-up: Bench Press 135 * 5, squat/lunge/push-up variations, Deadlift 225 *5

Alternating Set:

1A: Bench Press

5 sets * 3 reps @ 205#

1B: Deadlift

5 sets * 3 reps @ 305#

Superset:

2A: Pistols

3 sets * 3 reps/leg

2B: Dynamic Med Ball Circuit (overhead, underhand, right/left throws)

3 sets * 10 per @ 8# MB

2C: Back Extensions

3 sets * 10 reps

Rotator Cuff Rehab

3: KB Snatches Tabata Interval @ 40# KB