MONDAY ShouldeRok Swings Bench Band resisted on arms 315x8,8,8 DB Flys to Press 70x10-4, 8-4 and worked down Overhead Tricep Extensions Rack+band x30,30 TUESDAY ShouldeRok Swings KB Getups up to 53lbs KB Snatch up to 100lbs x20 Single Arm Barbell Snatch up to 135xsingles Curls 50 – 4x12 Pullups 3x8 One arm hangs 20secx2 WEDNESDAY Squat Worked up to 585+Monster bands x2 Leg Extension 2x20 x3/4 stack with TUT THURSDAY ShouldeRok Swings Belt Squat Up to 405+band x 2 365 +band x3 Single Arm Barbell Snatch up to 150x1 Barbell Windmill 125x1,1,1 DB Flys to press 50x12-8 (3 sets) Side Delt Flys 26x12,12 front delt raise/twist 18x20,20,20 Hoff Press 50+band x24,24,24 FRIDAY ShouldeRok Swings Belt Squat 405x2 DB Rows 170x12,12,12 Rear Delt Flys 55x12,12,12 Took the weekend off for the 4th and went to the beach.
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High volume training - & PT1 the role of the Coach in motivating the athlete
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