June 30, 2009

Foam roller/LaX ball

Joint Mobility warm-up

Superset

1a. Grappler Press

3 sets * 3 reps @ 50#DB, 3 sets * 4 reps @ 45#DB

1b. Box Jumps

6 sets * 3 reps @ 36" box

Superset 2:

2a. Deadlifts

5 sets * 5 reps @ 225, 275, 295, 295 295(3 reps)

2b. Handstand Push-ups

4 sets * 5 reps (partial range)

3. KB Turkish Get-ups

5 minutes @ 40#KB

Neck/Shoulder rehab

June 28,2009

Warm-up

1. KB Figure 8 to hold

2 sets * 10 reps per side

2. KB Swings

20 sets * 10 reps @ 70#, ~30s rest

June 2, 2010

Warm-up & Foam rolling

1. KB Figure 8 Lunges to Hold

2 sets * 10 reps per side @ 36#

2. KB Swing Ladder

10 sets * 5/5/5 @ 53/62/70#, 30s rest

3. KB Snatches

5 sets * 5 reps per side @ 53#, 60s rest

4. Clean and Press/Pull-up ladder

2 sets * 1/2/3 @ 53#/BW

Cool-down

May 31, 2005

Prowler work-out

10 min warm-up/foam roller

6 * 40 yard forward pushes @215#

4 * 40 yard reverse pulls @215#

6 * 25 yard sprints @ 215#

Cool-down