Thursday, August 14, 2014

Wednesday, August 13, 2014

Training 8/13/14

Warm-Up
Airdyne bike
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and shoulder warm up



Chest/lateral/rear delt flyes + Ring Rows + Band pull aparts

Floor Press

Incline curls/Tate press

Tuesday, August 12, 2014

Monday, August 11, 2014

Training 8.11.14

Warm-Up
Jump rope
Foam Roll and hip warm up
Stiff-Leg Deadlifts, Seated Leg curls, Leg extensions, lying roll-outs




Barbell hip thrust

Deadlifts



Sunday, August 10, 2014

Training 8.10.14

Concept 2 rower

Bike

Training 8.8.14

Warm-Up
Concept 2 rower
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and shoulder warm up




Overhead Press (with cambered squat bar) and Timed Handstand

Pull ups/Shrugs

Preacher Curls/Pushdowns

Training 8.6.14

Warm-Up
Airdyne bike
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and shoulder warm up



Chest/lateral/rear delt flyes + Barbell Rows + Band pull aparts

Floor Press

Incline curls/Tate press




Monday, August 4, 2014

Training 8.4.14

Warm-Up
Jump rope
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and hip warm up
Good mornings, Seated Leg curls, Leg extensions, lying roll-outs




Barbell hip thrust

Squats

Calf raises

Walking lunges




Saturday, August 2, 2014

Training-8.2.14

Warm-Up
Concept 2 rower-5 minutes
Pull up/Push up/Squat-Ladder (1,2,3,4,5,4,3,2,1 of each)
Foam Roll and shoulder warm up




Overhead Press (with cambered squat bar) and Timed Handstand

Pull ups/Shrugs

Preacher Curls/Pushdowns