MONDAY - DYNAMIC EFFORT BENCH
Warm up
20 bird dogs
10 kneeling hip circles
15 standing band flyes
15 band pushdowns
10 YTWL's over physio ball
5 kneeling thoracic extensions
20 arm circles
Speed Bench
Football bar w/dbl mini bands 185 *inside grip - 2x3, 1x3 *middle grip - 225 3x3 *outside grip 245 1x3, 2x3
Supplemental
Football bar extension w/dbl mini bands inside grip w/leg up 95 5x10
Post-hab
20 bird dogs
10 kneeling hip circles
15 standing band flyes
15 band pushdowns
10 YTWL's over physio ball
5 kneeling thoracic extensions
20 arm circles
TUESDAY - SQUAT/BACK
Warm up
20 bird dogs
10 kneeling hip circles
5 kneeling thoracic extensions
20 arm circles
Squat
Safety squat bar 175 10x10
Back
Standing fat bar pulldowns to sternum 140 5x10
Biceps
Kb curls 25 5x10
Post-hab
20 bird dogs
10 kneeling hip circles
5 kneeling thoracic extensions
20 arm circles
WEDNESDAY - CONDITIONING
20 minute walk with 40 lb weight vest
THURSDAY - CONDITIONING
Jump rope tabata
20 minutes treadmill
Just catching up on my log. Everything is moving along well. I am figuring out some new things on dynamic effort bench. I'm probably going to shoot a vid in the next week or two. So far, so good. Nothing much else to report today. Just been busy with life. Thanks for checking in.