Friday 10/14

We just finished up a 2 week strength speed phase where we used an extreme amount of band tension (400-700lbs) to work on straining through to the top with weights. The first week we did 5 sets of doubles. The second we worked up to a single. 

Because of the intensity of Friday's training, Monday's have been used as deload days so no max effort work has been performed.

This Wednesday a few of the guys got in their shirts and up to a 2 board max. 

Today (Friday October 14th) was a deload day getting ready to go into the next wave next week. 

Posted by Administrator on Tue, 18 Oct 2011

Mon 9/26

Back Attack + dbl green

1 pate x10

2 plates x10

3 plates x10

4 plates x10

5 plates x10

Pendlay Rows – 3x10 

Hamstring Curl Machine – 3x10

Hanging Knee Raises – 4x10

Posted by Administrator on Thu, 29 Sep 2011

Sat 9/24

Speed Bench w/Cambered bar + dbl mini’s – 8x3

Overhead KB Press – 3x20

Seated Rear Raise – 3x10

Band side raises – 3x20

Hammer Curls – 4x10

Posted by Administrator on Thu, 29 Sep 2011