Today’s Workouts
Less intense morning session and a great shoulder day this afternoon. Tired, I’ll tell you that.
Morning: this wasn’t all one giant set, like I said it was less intense.
11 minutes on treadmill at 3 mph on 10% grade
2 min Jump Rope
1 min Jump Rope
12 small tire flips
some rotator cuff work
1 iso pushup for 45 seconds
Rope crunch 60×18
Standing Claves Stack x 30 slow reps
1 min Jump Rope
16 small tire flips
10 minutes on cross trainer (heart rate ~ 120) 1.2 miles
Standing Calves stack x 30 slow reps
Hanging leg lift x 12
trunk twist x 2 minutes
18 tire flips
20 decline crunches
10 minutes on treadmill- 3 mph on 12.5%
Afternoon Lifting:
6 min on cross trainer .9 miles
Dumbbell Military Press
85×15
85×12
Push Press
250×4
275×4
295×2
185×12
Dumbbell Upright Rows
55×12
70×10
Dumbbell Laterals
40×10
30×15
Reverse Flyes
40×10
30×15
And that is the day. Only one more really hard day left for the preshow training. Next week is gonna be pretty much a recovery week- basically the reason I’ve been grinding myself into the ground for a while now- all I’m gonna do is cardio and light lifting next week and the week after that will be contest prep. I’m actually looking forward to lights days…
