Sunday 06.12.15
Explosive Contrast Work:
A1: Overhead medball slams 10x3, 30s rest
- 10x4kg mb
A2: Semi supinated pull ups 10x3, 120s rest, pmw: Iron cross x 20
- 1:16.25kg - 2:17.5kg - 3:18.75kg - 4:20kg - 5:21.25kg - 6:22.5kg - 7:23.75kg - 8:25kg - 9:26.25kg - 27.5kg
B1: BB glute bridge 10x3, 30s rest,
- 1:145kg - 2:155kg - 3:165kg - 4:175kg - 5:185kg - 6:195kg - 7:205kg - 8:215kg - 9:225kg - 10:235kg
- Semi fail on the 235’s as my left glute began firing faster than my right or vice versa, resulting in the bar tilting a bit.
B2: Band resisted explosive glute bridges 10x3, 120s rest, pmw: Side lying thoracic twist x 10
- 1:½B - 2:½B - 3:1B - 4:1B - 5:1B - 6:½B - 7:2B - 8:1B - 9:BW - 10:1B
B= Band
Grip Work:
Captain of crush Trainer 6 alternating reps between all sets & exercises.
Captain of crush Nr1. 1 Rep every other rep. Starting on the first set.