Monday – lower body

July 21, 2009 by davidlasnier

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!

Friday – upper

July 17, 2009 by davidlasnier

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

Wednesday – lower

July 16, 2009 by davidlasnier

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

Monday – upper

July 16, 2009 by davidlasnier

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

Thursday – lower body

July 9, 2009 by davidlasnier

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!

Tuesday – Upper body

July 7, 2009 by davidlasnier

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

Thursday – Upper body

July 3, 2009 by davidlasnier

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

Tuesday – back at it with lower body training

July 1, 2009 by davidlasnier

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.

Friday – shoulders

June 19, 2009 by davidlasnier

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.

Thursday – back + triceps

June 19, 2009 by davidlasnier

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.