12/14/2010

MAX Effort Upper - high volume week - 24 degrees outside 14mph winds

Long dynamic warmup

Barbell Reverse Band bench (purple jump stretch) 5 x 1
185 x 5
225 x 3
275 x 3
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
355 x 1

Weighted Pushups 5 x 10
BW x 10
70 x 10
100 x 10
115 x 10
135 x 10
145 x 10

SS w/Ring Recline Rows (feet elevated) 5 x 10
BW x 10
45 x 10
90 x 10
115 x 10
135 x 10
90 x 10

Blackburns 3 x 15 seconds @ YTUWV
Half Kneel High cable Punch Press 3 x 10 @ 20lbs
Standing barbell Curls 3 x 8,7,6 @ 95 lbs - go ahead laugh.

Gastroc stretch x 2min/leg