High volume training - & PT1 the role of the Coach in motivating the athlete

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.

[youtube=https://www.youtube.com/watch?v=-nhUkqSCq3o]