Wednesday 5/19/04
Track-Dflex-5x20m
Form Drills 5x30m slow (walkback)
Tempo
100+100+100
100+200+100
100+100+200+200
100+200+100+100
Lifting-Power
Lifting-Stiff leg Dead lifts explosive-Barx10-135lbs for 2 sets of 10reps (1min)
DB Push Jerk@60%-50lbs for 4 sets of 6 reps (2min)
Prehab 1x20 with 5lbs
DB Bench@60%-60lbs for 4 sets of 6 reps (2min)
Glute Ham raise with Medball toss-2x10 with 12lb medball (1min)
1leg DB squats@60%-60lbs for 4 sets of 6 reps (2min)
DB row explosive-45lbs for 2 sets of 10 reps (1min)
Medball Twists-1x40 with 12lb medball
Lying Opposites 1x20
The workout went very well today. I had planned on unloading this week but because I haven’t been able to do speed work, I performed my regular training session for the day.
African Genetics
German Engineered
Cherokee Warrior
American Made