Saturday, 1/8/10
Week 1, Day 6
Strength/Power Development
(keep in mind, all lifts are preceded by a 3 set warm up)
Hang Clean 4 x 3= 155, 155, 165, 165
Back Squat 4 x 5= 325, 325, 325, 325
- SL Squat 3 x 8= 115
Wt. Dips 3 x 8(each)
Shoulder Complex 2 x 10 (each)
a. DB Ant. Delt Raise (pronated grip)
b. DB Fly (Neutral grip)
c. Cable or DB Row
Iso Core
2 (4 x 30s)
Plank (on SwB)
L Side Plank
R Side Plank
Plank w/roll out (on SwB)
**add 5-10s each week.