Wednesday 01.30.2019
Hack squats
worked up doing sets of 10 to 450 for 8 sets of 10 reps
back attack
2 plates for 4 sets of 12 reps
planks
3 sets of 10 second holds contracting elbows towards toes
Thursday 01.31.2019
bench with tsunami bar
worked up to 3 plates per side for 3 sets of 3 reps
dips
body weight for 3 sets of 10 reps
bodyweight plus 1 chain for 10 reps
bodyweight plus 2 chains for 10 reps
chins
3 sets of 5 reps
cable cross over pulldowns - used grenade balls
130 for 2 sets of 20 reps
standing barbell military press - behind the head
95 for 5 sets of 8 reps
I like using the tsunami bar on occasion because I can get a lot of muscle activation and push with force without using a whole lot of weight. I think it works great for off prep training to help build explosive power and stabilization.
