November 10, 2009

3 min rowing

10 min SMR

10 min joint mobility

Warm-up: Bench 135# * 8, squat/lunge/deadlift variations, Deadlift 225# * 6

1A: Bench Press

2 sets * 5 reps @ 205#, 185#

1B: Deadlift

2 sets * 5 reps @ 325#, 295#

2A: Squats

Warm-up 135*8

2 sets * 5 reps @ 245#

2B: Weighted Pull-ups

Warm-up 5 reps @BW

2 sets * 5 reps @ 35#

3: Rotator Cuff Complex

"Y,T,W,L2" + Scarecrows and skiiers

4 reps of each for total of 28 reps

4: 4-way neck extensions

15 reps each direction @ 10#

5: Stationary bike Intervals

1 min warm-up, 15s / 45s * 8 reps, 1 minute cool-down

Rotator cuff band-work