Tuesday May 25, 2004
Hurdle Mobility (2x4 hurdles)
Backwards step overs
Forward step overs
Lateral step overs
Lateral side step though hurdles
Lunges through hurdles
Wednesday May 26, 2004
Day #20 (Hypertrophy)
Lifting Workout (150s rest for lifts 1 and 2, 90s for lifts 3, 4, and 5, 60s for lift 7)
Incline bench press 4x6= 155
DB shoulder press 4x8= 50
Tricep pushdown 3x8= 90, 100, 110
Skull crusher (DB) 3x8= 30
Cobra 3x8= 20
ABS II or III
Max out pushups 4xfailure= 33, 16, 16, 13
Running Workout
4x150m @ 17.25-18.75 - 6:00 between reps and 12:00 between sets
Plyometrics III
Vertical jumps 1x10
Box jumps 1x10
Dorsiflex walk 2x40m
Heel raise walk 2x40m
Lateral hops 2x40m
Weight 171.4
Thursday May 27, 2004
Day #21 (Hypertrophy)
Lifting Workout (150s rest for lifts 1 and 2, 90s for lifts 3, 4, and 5, 60s for lift 6)
Hip sled 4x8= 460, 510, 510, 510
Lying leg curls 4x8= 100, 110, 120, 130
Supine grip pulls ups 3x8
Behind neck pull ups 3x8
Hammer curls 3x8= 30, 25, 25
Standing good mornings 2x10= 115
ABS I or IV 2x8-12
Running Workout
5x30m standing starts/5x30-60m OS - 4:00 between reps
Weight 171.6