Foam rolling
Mobility
A1- Close stance low box squat up to 225 x 5
A2- Pec stretch 2x
B1- RDL 225 x 5, 235 2 x 5
B2- MB stomps 3 x 10
B3- 8-ball t-spine mob 2x
C- EDT x 5min.: 1. db walking lunges 20 2. cable scott curls
D1- Ab wheel rollout 3 x 10
D2- Toes raise 2x 10
LaX ball on pecs and biceps + static stretching
Now off to work all freakin night long ’til 9am…that sucks biiiiiig time!
Foam rolling
Mobility
A1- Incline bench press 185 3 x 5
A2- Psoas activation 2x
B1- 2 SB push ups x6, x7, x8
B2- Feet elevated inverted row BW 3 x 10
B3- 8-ball t-spine mob. 2x
C- EDT x 5min.: 1. Pulldown supinated 120 2. Rope pushdowns 90
D1- BB antirotations 3 x 6/side
D2- Toes raise 2×10
LaX ball on pecs, levator and rotator cuff + band tractions
Foam roliing
Mobility
A1- Front squat up to 255 x 1
A2- Push ups 2x
B1- DB swing 70 3 x 10
B2- MB stomps 16# 3 x 10
B3- Neck work 2x
C- EDT x 5 min.: 1. BW bulgarian split squats 2. EZ-B reverse curls
D1- Plank roll v.2 3 x 8
D2- Toes raise 2x
LaX ball on pecs, neck, triceps, biceps and forearms + static stretching
Foam rolling
Mobility
A1- 2 board press up to 255 x 1
A2- Psoas activation 2x
B1- 1 arm DB clean + press 70 3 x 5/bras
B2- Chin ups 40# x 3, 30# 2 x 4
B3- 8-ball t-spine mob. 2x
C- EDT x 5min.: 1. Seated rowing 105 2. Cable overhead triceps extension 80
D1- Cable high to low woodchops 3 x 8/side
D2- Toes raises 2x
LaX ball on pecs and levator + static stretching
Foam rolling
Mobility
A- Front squat up to 225 x 3
A2- Push ups 2 x 10
B1- DB swing 65 3 x 10
B2- MB stomps 3 x 10
B3- Neck with ball 2x
C- EDT x 5min.; 1. Bulgarian split squats BW 2. EZ-B curls 70#
D1- Ab wheel rollout 3 x 10
D2- Toes raise
LaX ball on pecs and upper back + static stretching
After I was done, I added some deltoids work with a tri-set of: a1.db lat raises a2. machine lat raises a3. band lat raises….3 x 8-10 of each. That was it!
Foam rolling
Mobility
A- 2 board press up to 225 2 x 3
B1- 1 arm DB clean + press 50 2 x 5/arm, 55 x 5
B2- Pronated seated rowing 3 x 10 @ 120
C- EDT x 5 min.: 1. Pulldown supinated 2. Incline tate press
D1- Pallof holds 2 x 20sec./side
D2- Toes raise 2 x 8
Static stretching
Foam rolling
Mobility
A- 2 board press up to 215 2 x 5
B1- 1 arm DB clean & press 50 3 x 5/arm
B2- Seated pronated row 120 3 x 10
B3- Neck work with ball 2x
C- EDT x 5 min.: 1. Supinated pulldown 135 x9, 7, 5, 4, 4 2. Supinated pushdowns 80 x12, 9, 8, 7, 6…..I think
D1- BB antirotations 3 x 12 (6/side)
D2- Ankle band dorsis 2x
Ankle stability + toes strength & a few static stretching
A1- Front squat up to 195 2 x 5
A2- Scap push ups 2 x 8-10
B1- DB swing 60 3 x 10
B2- Turkish get ups 30# 1 x 3/arm…this shit’s wayyy too hard and awkward….
B3- 8-ball t-spine mobilization 2 x
C- EDT x 5 min.; 1.bulgarian split squat BW x10, 8, 7, 6 2. DB hammer curls 35s x 9, 7, 5, 5
D1- Decline overhead sit ups 3 x 10
D2- Ankle dorsis w/ band 2 x
That was it…and enough. Also had football practice this evening…always a good idea to train lower body on the same day!!
D.
A- Standing BB military press up to 135 2 x 3
B- Power clean (upper body focus) 115 2 x 5
C- Ab wheel rollout 3 x 10
IT…now, 1 week off from the gym; I’ll probably be doing soft-tissue work, mobility and a bit of activations drills, but no more than this….I’m still thinking about what I’m gonna do for the next mesocycle….still looking for another change of pace for the summer…hmmmmm…..
D.
A- Chin ups +45# 2 x 3
B- Seated rowing 180 2 x 5
C- Close grip foam press up to 205 2 x 5
Foot stuff, static stretching, etc….
D.
