Thought I wrote this Wednesday but must of forgot to hit publish. So let's try again...
4 board bench
135 + dbl monsters 1x5
225 + dbl monsters 1x3
315 + dbl monsters 1x3
365 + dbl monsters 1x1
405 + dbl monsters 1x1
455 + dbl monsters 1x1
495 + dbl monsters 1x1
Travis hit 455 and Matt did 495. Tony B did full range raw bench and hit 575 or 85 pretty easy.
3 board
315 + dbl monsters 1x10
365 + dbl monsters 1x8
Upper Body sled dragging -
1 arm row x down & back
2 arm row x down & back
Tri extensions x down & back
Elevated Pushups - 3x15
Ab Coaster- 3x10
Posted by Administrator on Fri, 30 Apr 2010
Deadlift standing on foam
245 1x3
335 1x1
425 1x1
515 1x1
605 1x1
665 1x1
705 1x0 - fell backwards at the very top
Standing on the foam makes it very hard to get leg drive as you sink it when you try to drive. Really teaches you to flex the bar off the ground and drive with the glutes and hamstrings to lock out.
Pause Squats
135 1x5
225 1x5
315 2x5
Used to do these with Brent Mikesell all the time and forgot how brutal they are. We used a 1-3-1 tempo meaning 1 second down, 3 second pause, 1 second up.
Treadseld - 30 on 30 off x 6 rounds
Foam roll sit ups - 100 reps
All training was done raw.
Posted by Administrator on Mon, 26 Apr 2010
