UPDATE…
RECOVERY
April 4, 2008
2 DENSITY
low int. tread 15 incline 60 min. total (speed range 2-3.5mph)
1×15 all rotator cuff exercises
pull aparts, flexion, extension, abduction, adduction, external rotation, internal rotation, external abducted rotation
3×15 QL hike ups
1 scoop Glutamine Select + BCAAS
total body foam roller
total body strap stretching
1 scoop Ultra Size shake
4/5
a.m.
Glutes, hams, back & sled work
Sled warm up
sumo deadlifts 3×5 140 lbs.
glute ham raises 5×5 bodyweight
romanian deadlifts 3×7 140 lbs.
body bridge hip thrusters 3×15 45lbs
stdg. Glute sq. 3 rounds 1 min. iso. 15 reps no rest
lying glute lifts 2 rounds 30 sec. Iso. 15 reps no rest
wide-grip pull ups 7×3 60 sec. Rests
30 sec. Rests b/w underhand 5 reps
monkey 5 reps
neutral 5 reps
fat boy pull ups 3×5
.
Post HIIT 5 rounds split lunges 30 sec on/off
SHOULDERS & CALVES
Sled for time route 22 min.
Shoulders 5×10 press 55lbs.
5×10 lat raises 10’s lbs.
Calves 270lbs. 10×10 press
Jump rope 10 rounds 30 sec on/off
4/6 OFF
