View Single Post
Old 07-09-2011, 11:40 PM   #2
Ricardo Costa
Member
 
Join Date: May 2007
Posts: 87
Default

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
Ricardo Costa is offline   Reply With Quote