Perform Warm Up and Use a LaCrosse Ball OR Softball On Your Hips
** SAME WORKOUT AS JUNE 2, 2011... Check Your Old Numbers HERE
-JUST GO HEAVIER ALL THE WAY AROUND-
STRENGTH WORK:
Deadlift
5-5-5-5-5
* Early Sets Your Can Perform Consecutive Reps, But Once Your Get Semi-Heavy Drop The Rep At The Top
** Watch The Videos Closely Before You Start and Make Sure You Don't Lose Your Flat Back Position
Video 1 - Deadlift Back Angles
Video 2 - How To Set Up For The Deadlift
GYMNASTICS SKILL:
Strict Pull Ups
10-10-10 (Try To Use No More Than 1 OR 2 Red Bands)
CONDITIONING: (Yes, This Is The Right Order... Do Assistance Strength AFTER This)
Jumping Pull Ups (Bar Set 2-3 Inches Below Wrist With Legs and Arms Straight)
42-30-18
Wall Ball (FULL SQUAT & Throw)(15# Ball To A 10 Foot Target)
21-15-9
*8 Minute Cutoff*
ASSISTANCE STRENGTH WORK:
Underhand Inverted Row
2X15
superset with/
Off Bench Oblique Holds
2X30 secs EA SIDE (Add A Plate If You Can)
POST ALL WEIGHTS AND HOW THE PULL UPS WENT TO COMMENTS
2 comments:
Kylie - 166 deadlift
pull ups- 1 set no band(broken) 2 sets 1 red band
conditioning - 4:18
Chelsea - DL - 165# (10# More Than Last Time)
Whitney - DL - 150#
Pull Ups:
Chelsea - 5 (Strict)/15 (1R), 2X10 (2R's)
Whitney - 2X10 (1R), 1X10 (2R's)
Workout Time:
3:50 Each
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