i will jump right in with yesterday's workout:
7-8-11
Speed Day
Mobility Warm up
Speed Bench
185 W/ Monster Mini Bands
8 Sets of 3
DB lying tri ext - 50 lbs
5 sets of 10
*SUPERSET with
Incline Bench Hammer Strength
using Light short bands only
4 sets of 10
**Pausing at bottom for both and focus on explosion
Dips BW
3 sets of 15
Side raise 25 lbs
3 of 15 *** Superset with
Plyo pushups
3 sets to failure
Recumbent Bike 15 min
Today's work is all about speed and explosive power (push through any sticking points)
with some body weight wok thrown in.
Costa
ocstrengthclub.com
rhinopowergear.com
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