|8/18/2012 10:56:20 AM -
Assistance, core, cardio, mobility, and recovery work.
Machine high row
2 warm ups sets
3 heavy sets of 8 with 3 different grips
Focused very hard on elbows in and chest up like the pause on a bench press.
1 warm up set
3 hard sets of 8
Machine hammer curls
3 hard set of 8
Standing pauloff press holds for 3 sets of 10 seconds per side for 6 total sets
Split kneeling pauloff press holds for 3 sets of 10 for 6 total sets
20 minutes at 3.0 speed
8 movements of 1 set of 8 reps each
5 minutes devoted to Hams, quads, hips, glutes, delts, pecs, triceps, biceps, calves, and low back
Soft tissue work:
Rumble roller: Entire back, glutes, and hams
ELITEFTS roller: Quads, and thighs
Stick: Inner thighs, hams, and lower legs
Lacrosse ball: Delts, pecs, and upper back
Do the little things!!!!!!!!!!!!!!!!!!!!!