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

i will jump right in with yesterday's workout:
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
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.

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