Wednesday, December 31, 2008
Week 9 - Upper
BB Floor Press 3x3, 2x5 - 75 lbs
1A Band Resisted Push-Up 3x7, 1x10
1B Supinated-Grip Seated Cable Row (Underhand grip) 3x7, 1x10 -120 to 135 lbs
2A Facepull 3x10 - 70lbs
2B Behind-the-Neck Band Pull-Apart 3x12 http://www.active.com/swimming/Articles/Balance_Your_Blades__3_Corrective_Shoulder_Exercises.htm?page=2
1A Band Resisted Push-Up 3x7, 1x10
1B Supinated-Grip Seated Cable Row (Underhand grip) 3x7, 1x10 -120 to 135 lbs
2A Facepull 3x10 - 70lbs
2B Behind-the-Neck Band Pull-Apart 3x12 http://www.active.com/swimming/Articles/Balance_Your_Blades__3_Corrective_Shoulder_Exercises.htm?page=2
Monday, December 29, 2008
Workout Summary
Phase 3: Growth
Week 9
Snatch-Grip Deadlift 3x3, 2x5 - 165, 175
Speed Deadlift 8x1@60%1RM - Ended up doing it at 180lbs woops
DB Lunge 3x7, 1x10 - 40lbs
1A Dragon Flag 3x12 http://www.youtube.com/watch?v=mjCMq2zkbOo
1B DB Suitcase Deadlift 3x10 http://www.youtube.com/watch?v=0PCcccXwYXc -50lbs
Week 9
Snatch-Grip Deadlift 3x3, 2x5 - 165, 175
Speed Deadlift 8x1@60%1RM - Ended up doing it at 180lbs woops
DB Lunge 3x7, 1x10 - 40lbs
1A Dragon Flag 3x12 http://www.youtube.com/watch?v=mjCMq2zkbOo
1B DB Suitcase Deadlift 3x10 http://www.youtube.com/watch?v=0PCcccXwYXc -50lbs
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