Week of 4.22.14
(No Dynamic Effort/Sunday class)
1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl
2) Deficit DL (25lbs plates), 3 sec negatives, 6-8x3
3) :30 Back Extension Hold x3
10 Reverse Hyper x3
15 Heavy Fast Goblet Squats (no pause!) x3
1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump
2) Close Grip Bench Press with light bands, 5 sec negative, 10-12x3
3) 20 DB Push Press x3
15 Powell Raise x3
10 3 sec negative Bent over BB Row x3
2-4x5 Rack Pulls from below the Knee
6x: :30 Hollow Hold
10 GHD Sit-ups
Seated Overhead Press 4-6x6
15 Banded Rows
15 Banded Tricep Ext.
:30 FLR on rings
3x15 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.
3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.
10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings