Category Archives for Uncategorized

Ankle Mobility

Start by standing in a doorway and holding on to the door frame as lightly as possible. It is for balance only and not to support your weight. Do 50 toe raises with a fast motion up, a brief pause at the top, and a slow descent. Don’t let you heel touch the floor so [...]

Read More →

Areas for Improving Bench Press

1. Body Position 2. Bar Path 3. Elbow Path/Tuck 4. Speed off Chest 5. Finishing Strong 6. Leg Drive 7. Grip 8. Back Arch/Belly to Bar 9. Upper Back Tightness 10. Touch Point 11. Grip Width 12. Eccentric Speed/Control  

Read More →

2/13/15 – Friday – Bench

Bench Press 100 x 45 20 x 135 10 x 225 5 x 275 6 x 3 x 300 DB Bench 3 x 10 x 110 2 x 20 x 85 DB Row 3 x 10 x 130 Cable Rows high rep stuff Direct Arm Work some

Read More →

4/21 Monday

Soccer game @ 8:00 won 3-2

Read More →

2/21/14 – Friday – Squat/DL

AM: Yoke Walks with the cambered bar lots x 185 some racked on back and some on front Neck Harness 3 x 20 x 106 Headstands 3 x max (about 15-20 secs) Indian Club Swinging several sets of 20 with the Prowler handles I did the morning workout with our Yoga instructor, Brett. During the [...]

Read More →

12/18/13 – Wednesday – Squat

Squat 5 x 135 5 x 225 3 x 275 1 x 315 1 x 345 1 x 355 5 x 1 x 365 Neck Harness 5 x 10 x 106 1 x 40 x 54 Front Squat Lockout 5 x 135+heavy bands 5 x 225+heavy bands 4 x 5 x 315+heavy bands

Read More →

10/14/13 RE DL

DL 3 x 8 x 225 Split squats 5 x 15 KB Rows 5 x 10 x 54 HLR 5 x 15 Rev. Prowler drag

Read More →

10/11/13 RE Squat

box squat 3 x 8 x 185,200,210 OHP 45 x 10 up to 130PR reverse hypers 5 x 25 x 90 HLR 50

Read More →

10/9/13 Max Bench

bench 10 x 45 5 x 65 3 x 85 1 x 95 1 x 105 1 x 110 1 x 115 1 x 120 PR pull-ups 8 x 1 single leg RDL 1 x 8 x 54 1 x 8 x 63 3 x 8 x 70 HLR 50

Read More →

10/7/13 DE DL

DL 12 x 2 x 205 + minis Split squats 5 x 10 x 20 KB Rows 55 x 63 HLR 50 Rev. Prowler drag

Read More →
Page 1 of 212»