Foam rolling
Mobility
A- Box squat speed x 4 x 2 @ 165, then 225 x 2, 245 x 2
B- Bench press 185 4 x 4 with 30-40sec. rests….just trying some random stuff
C- EDT x 5 min.: 1. Incline DB bench 55s x11, x8, x6, x6, x5 2. Inverted rows BW x10, x8, x8, x6, x6….I think
D- 1 arm standing row 3 x 10/arm….with the cable giving up on me in the first set….
E1- YTWLs 2.5 3 x 5, 5, 5, 5
E2- Pushdowns 3 x 10
Again no abs….getting lazy with the ab work
Static stretching, and that was it.
Foam rolling
Mobility
A- Rack pull from mid shin 275 x 3, 295 x 3, 315 x 3
B1- Standing BB military press 105 3 x 8
B2- Parallel grip pull ups BW 3 x 8
C1- Pullthroughs 3 x 10
C2- Cable curls 3 x whatever
D1- YTWL 2 x 5 of each
D2- PLank roll v.2 2 x
E- Side lying external rotations 2 x 10/side….my rotator cuff = weak as hell!
Band tractions
Foam rolling
Mobility
A- Foam press working up….185 x 5, 195 x 5, 205 x 5, 215 x 5
B1 – 1 arm DB row 65 3 x 10/arm
B2- 1 foot elevated push ups 3 x 12-14
C1- Reverse face pulls 2 x 12
C2- Overhead cable extensions 2 x 10
That was it….lazy ass training; non lower body work, no ab work….Football’s double header left me with very little energy for lower body training, so…………
Foam rolling
Mobility
A1- Chin ups 35# 4 x 4
A2- Standing BB military press 115 4 x 4
B1- Pallof holds 3 x 20sec./side
B2- EZ-B reverse curls x6 + curls x6 for 3 sets
C1- Machine lateral raises 3 x whatever
C2- DB supinated lateral raises 15s 3 x whatever
C3- Toes raise on stair 2x 8
D- Plate push 2×45# plates stacked….did 5 trips in the aerobic class room with 30sec. rest…it’s actually harder on the quads than it looks
LaX ball on pecs and levators
Foam rolling
Mobility
A- Front squat 135 2x 12
B- DB bench 65s 2 x 12
C1- Bulgarian DB split squat 15s 2 x 12/leg
C2- Seated rowing 2 x 12
D1- Reverse face pulls 2 x 12
D2- Push ups feet elevated 2 x 12 BW
E1- Hanging leg raises 2 x 10
E2- Cable triceps work 2 x 12
LaX ball on pecs, biceps and forearms + static stretching fot the hips
Foam rolling
Mobility
A- Snatch grip rack pull 225 3 x 8 fillers: pec stretch, ankle drill
B- Parallel grip pull ups 15# 3 x 8 fillers: psoas activation, knee-to-knee stretch
C1- Seated DB military press 50s 3 x 8
C2- Natural GHRs 3 x 8 with big arm push
D1- BB antirotation 3 x 12
D2- Curls 3 x 8
Keiser 90deg. lateral raises 3 sets x whatever + drop sets…supersetted with toes raise on stair
LaX ball on pecs and levators
Foam rolling
Mobility
A- Bench press 205 4 x 4
B- 1 leg squat off box with 25# DB 3 x 4/leg
C1- Seated rowing 165 4 x 4
C2- DB push ups vs green band 4 x 4
D1- Face pulls 2 sets
D2- palnk roll v.2 2 x 10
That was it….doing 4 sets of everything was kinda long….and 4 reps was rough on the wrist especially the last few sets of rowing, so didn’t do much more. I also plugged a few fillers here and there as rest periods were long.
Foam rolling
Mobility
A- Snatch grip rack pull 165 2 x 12
B- Chin ups BW 2 x 12
C1- Seated DB military press 40s 2 x 12
C2- SB leg curl 2 x 12
D1- BB antirotations 2 x 12
D2- Cable scott curls 2 x 12
Toes raises + shoulders work
LaX ball on pecs, levator scapulae and rotator cuff + static stretching
A1- Box squat med stance 185 3 x 8….pretty easy
A2- Bench 185 x 8, then DB bench 80s 2 x 8
B1- 1 leg squat off box 3 x 8/leg BW
B2- Seated row 135 3 x 8
C1- Reverse face pulls 3 x 10-12
C2- DB push ups (for neutral wrist position) 3 x 10-12
D1- Plank roll v.2 2 x 10
D2- Toes raise on stair 2x 8
That was it…I’m still somewhat limited by my wrist, so I had to go easy on the weights, particularly on the seated row and the squat, as weird as it sounds….
Still have that wrist injury from the b-ball game with Alex, so I did some lower body training along with some right side upper body work…
Foam rolling
Mobility
A- Speed squat w/ box 165 7 x 3
B1- 1 arm DB bench 65 x 7, 75 x 7, 85 x 4
B2- 1 leg squat off box 3 x 6/leg BW
C1- Natural GHRs 2 x 5
C2- Plank roll v.2 2 x 10
Push downs and curls unilaterally, machine lateral raises a few sets x whatever
IT.
