Thread: Intro
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Old 09-21-2007, 04:56 AM   #5
Keith Gallick
New Member
Join Date: Sep 2007
Posts: 8

Weights sessions are geared towards maintaining the strength qualities and muscle developed during the off season. Sunday is typically a higher rep, muscle maintenance day, something like:

step ups
incline db bench
incline db rows
face pulls
neck ext with harness
neck flex with harness

all for 2 sets of 8-12 reps.
Wednesday is more of an explosive strength/maximal strength maintenance day. Typically:

hang cleans
front squats
ext rot

The cleans are done for 3x3, squats, chins, presses are 2x5, shrugs and ext rotation 2x8-12.

If I feel my conditioning is droping I'l add in some complex work on Wed, usually for 5 or 6 rounds.

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