02-24-2014
Watched NFL combine before workout and went wild with the volume
BB Deadlift + bands:
225#- 8 reps
225# + pair of short mini bands- 7 reps
295#- 3 reps
245# + mini bands- 2x5
BB Deadlifts (holds for grip): switched to timed holds
295#- 35 sec, 30 sec holds
315#- 23 sec holds
245# + pair of OL bands- 3x 10 sec holds
DB 1 arm OHP + long mini band: each arm
35# DB + band- 8 reps
45# DB + band- 7 reps
50# DB + band- 6 reps
60# DB + band- 3, 3, 3, 3 reps
70# DB + band- 3 reps .... more like a jerk
DB Renegade Rows: each arm
pair of 70# DBs- 4x10
Cable Lunges (FM): each leg
70#- 10 reps
100#- 10 reps
120#- 10, 8, 8 reps
130#- 2x7
BP Shrugs (LF):
9 bricks- 23, 23, 17, 17 reps
DB Sumo Pulls/Lateral Skips:
70# DB- 7x 3 skips each side
Broad Jumps: focus on form, non explosive
BW- 10x 2 jumps
holding pair of 10# plates- 8x 2 jumps
Saxon Side Bend:
holding pair of 10# plates- 4x10
Shin Lifts:
pair of 10# plates- 4 sets
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