*7 Weeks from the RPS Lexen Spring Fling*
Today was speed bench followed by incline dumbbell presses and a bunch of upper body volume. This is the first full week of the training Todd put together for me for my upcoming meet, and I'm looking forward to seeing how the next 6 weeks go. I also wrote out the rest of my training cycle on the whiteboard in my office, because obviously that's why it's there...A. Isometrics for Warmup - Side Planks, Bird dog, Regular Plank - 3 rounds of 10 second each back to back.
B1. Lat Pulldowns wearing Metal Catapult - 6 sets of 10 reps
3 sets with neutral grip
3 sets with wide grip
B2. Pushups - 6x18
Using the Metal Catapult makes the last part of the pulldown movement more difficult and really makes you have to squeeze your shoulder blades down and together HARD.
C. Speed Bench vs. Doubled Mini Bands - 8x3 w/ 205lbs
[youtube=https://www.youtube.com/watch?v=NL0Hn3XpyIc]
D1. Incline Dumbbell Presses - 4x10 w/ 100lb dumbbells
D2. Seated Cable Rows - 4x10
E1. Close Grip Pushups - 4x15
E2. Spoon Presses w/ Dumbbells - 4x12
F1. Hammer Curls - 3x12
F2. Face Pulls - 3x20
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