Tuesday, 12/8/09 Deload week
DB Clean & Press, alternating sides: 45×5/60×5/Timed 10 @ 1:25/8 @ 1:16/.
Barbell Step-ups: 95×10 on 18″ box/45×10 on 24″/145×10 on 18″/2-25# dbs on 24″/115×10 on 18″/65×4 on 24″/. Left groin was complaining, so I had to go easy.
Pull-ups, assisted. 2 sets of 15, with bands added each 5 reps.
Spread Eagles: 1 minute timed, 19 w/25#/15 w/25#/.
Reverse Flyes: 15×10/15×10/12×10/12×10/.
High Pulls: 95×5/95×5/135×5/155×5/165×5/175×5/.
Cable Pull-Throughs: 90×10/140×10/150×10/160×10/160×10/.
Depth Jumps to Box Jumps, 36″ to 24″: 3×5, 1st rep was to an 18″ box to orient myself to this new movement.
DB Incline Press: 40×10/60×10/70×6/60×7/60×5/. Started getting wobbly on the left side.
Reverse Hypers, (supersetted with Incline Presses): 100×15/100×15/100×12/.
Swiss Ball Leg Raises: 3×10, w/resistance.
GHD (supersetted w/leg raises): 2 mb this set only, 6/6/6/4, w/5#.
Box Squats, 2 purp bands: 95×5/135×5/175×3/185x2x7. Had to go to the 18″ box to protect the groin.
Bench Press DE, 2 mb: 75×3/85×3/105x3x8.
Front Plate Throws x 6: 35#/35/35/.
Bunny Hops to Box Jumps: Once again, to protect the groin, I just did the bunny jumps only. I suppose, I also did want to look silly like I did the last time! I did 3 sets of hoppin’ around.
Supine Med Ball Throw-ups. 3×6. Similar to the Bench Press DE.
Since it was raining hard, there was no work capacity stuff, making today’s workout much easier than usual.
This was the last training session of a 3 month macro cycle with Scott’s coaching as Derek starts his rugby season. Until Scott or I can find another training partner, I will be training solo again albeit with a training template Scott will put together for me. One thing I will change is a later start on Saturday morning!