Training log update

March 23rd
Getting ready for a push/pull meet so we went with a one week circa max.

Circa max (blue and green bands)
135, 225, 315x2, 365x1, add suit straps down, 405 3x2, 455x1

http://www.youtube.com/watch?v=jyfMjlyg39g

pin pulls hole 1 against quad mini 245, 335, 425, 515, 605x1, 675xmiss


afternoon
sled drag 3 plates 12x100ft

circuit 2 x
ghrx12
short strap hypers 330 x10
green band judo pulldown abs x10 each side


3/25 Wednesday

Wed
Speed bench high/low method 185 and 2 minis per side 4x3,
take off 1 mini per side 185 4x3

db bench 100x12, 12, 21 (rep record)
tates with a mini band 50 4x12
pull ups x4, 4, 3, 3, 3
dumbell curls 5x8
face puls 3x12

3/27 Friday
Ssb goodmornings 135, 185, 225, 275, 315x3, 365x1, 405x1, 455x1
camber bar zerchers from floor
135, 225x5 add chains, 225, 275 2x5

http://www.youtube.com/watch?v=s0ckz5jWvds

sled dragging 3 plates 5x200 ft
pulldown abs 5x8

Walk with baby harness of death x 1 mile.

Sunday 3/29

Sunday
reverse blue band bench 155, 225, 275, 315, 365, 405, 455x1, 515xmiss
fat bar 6 board, 225, 315, 405x8, 455x6
bradfords 165 3x8
t bar rows with fat DD handle 3x12
elbow out rows 3x12


Monday 3/30
Speed squat ssb 365 8x2
speed deadlift 545 6x1

http://www.youtube.com/watch?v=WrgZI1Y4Ctw

short strap hypers 230 4x12
GHR 6x10
judo pulldown abs 3x12

Wednesday 4/1
speed bench with mini band 185 8x3
4 inch camber bar bench 225 2 board x8, 1 board x8,
chest, 1 board and 2 board 4 reps on each

pullups x4, 4, 3, 3, 3, 3
tates with a mini band 50 5x10
piston face pulls 2 purple bands 3x15
curls

Friday 4/3
rackable camber bar 14 inch box squat with medium stance
135, 225, 275x2, 315x1, 365x1, 405x1, 455x1, 485x1

stiff leg sumo deadlift 225, 315, 365 3x5

http://www.youtube.com/watch?v=reQvKn2kvMQ

ghr green band 4x10
pulldown abs 4x10