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12/13/2011 3:45:01 PM -
12/13 MB Throws and Squats

1) MB Throws, all with 7kg

Overhead Backwards x6
Underhand Forwards x6
Diving x6
Rotational x4 each side
Punch x4 each side

2) Squat

Up to 6x3 with 565

All these triples were done with 3 minutes rest between sets and the reps were being completed in around 5.5 seconds. I am trying to keep all of my primary training in a totally Alactic state.

3) Clean Shrug from 2" below knees

225x5, 275x5, 315x5

4) Straight Leg Situp and Press

3x10 with 45#

5) Tempo Activities

Did 10m power speed drills with pushups/BW rows/abs in between

Got soft tissue work done on my chest, hamstrings and calves by my guys at Paradigm Performance Chiropractic, ParadigmDoc.com, after my session.

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,
Chad Wesley Smith


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