Warm-up-
Neck and shoulder mobility
Broomstick OHS 2x5
Back bridge
Hip rehab/prehab
65lbs short fat bar TGU 2x1
Bench press:
165x9, 165x9, 165x9, 165x8
Core-
3 rds of
25lbs weighted back extension, 10 reps
25lbs weighted sit-ups, 10 reps
25lbs full contact twist, 5 reps to each side
Grip-
1HP 2x25lbs plates for 5 doubles
Plate curl 20lbs for 5 triples
Grippers COC Trainer in parallel upside down close with just last 3 fingers for 5 triples
Performed as a circuit with 1 minute between exercises
1 arm DB row:
73lbs for 5x5
3 comments:
Bench one day, Squat the next on the RSA?
That's correct Colin. I chose to place bench first in the rotation so I can still train the deads once a week and then be relatively fresh for the squats. I will be doing the squats later today. I predict the days like today will always be the hardes for me since I almost never do anything more than 5 reps on most drills.
I think it will be hard stuff all the way to the finish line. Make sure you get plenty of recovery and good food. Annie will have to take good care of you!!
Do you know of any good resources about converting strength into power/speed strength?
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