Saturday @ ESP
1. Bow bar box squat
vs purple bands
22.5kg x 5
42.5kg x 3
62.5kg x 2
Add briefs
82.5kg x 2
102.5kg x 2 x 12
2. Power squat vs orange bands
60kg x 20 x 2
3. Backwards sled drag
80kg x 30 steps x 2
4a. Lateral Hip circle sled drag
40kg x 30 steps x 3
4b. Hanging leg raise
bw x 10 x 3
5. Seated band hamstring curl
Mini x 75 x 2
5a. Single leg KB calf raise
16kg x 10 x 3
5b. Calf stretch
3x30seconds
https://youtu.be/DNfpaQ46mag
https://youtu.be/DNfpaQ46mag
Monday
1. Power bar vs dbl micro
20kg x 9
35kg x 6
45kg x 3 x 9 (3 grips)
2. Straight weight
60x 15 (close grip)
60 x 20 (ultra wide grip)
3. Pec stretch 1 x 3'00"
4. 1/2 Incline Tate press
8s x 15
10s x 12, 12, 10, 10
5. Tricep stretch 1 x 3'00"
6. 50mm bar Bradford press
27.5kg x 15, 13, 8
22.5kg x 10
7. Reverse band fly (hole 3)
Pink x 25 x4
8. DB preacher hammer curls
https://youtu.be/jxeCQIphZ2Y
Tuesday
1. Zercher harness (pin 4)
20kg x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
180kg x 1 (got heavy very quickly)
2. Football bar pull up
Middle reverse grip
Bw x 6 x 4
3. Standing KB Krok row
x 2 sets
4. Band lat stretch
1 x 3 minutes
5. CS barbell shrug
x 2 sets
6. Trap bar shrug
x 2 sets
Wednesday
1. Band stomps
x 100 each leg
2a. Ballistic band hamstring stretchers
3 x 12
2b. Band adductor stretchers
3 x 10
3. Band adductor ISO hold
3 x 1'00"
4a. Reverse hyper
3 x 15 (50% volume/intensity)
4b. Band side bends
3 x 20
Thursday @ ESP
1. DB press
22.5 x 18 (incline)
22.5 x 20 (flat)
22.5 x 20 (decline)
2a. Rope cable pressdown
x 4 sets
2b. Reverse EZ bar curls
x 3 sets
3a. Incline Tate press
x 4 sets
3b. Incline DB curl
x 3 sets
4a. Football bar extension
x 4 sets
4b. Bamboo bar curls
x 3 sets
https://www.youtube.com/watch?v=WNPjeWt2f_4
https://www.youtube.com/watch?v=WNPjeWt2f_4
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