March 16, 2007

March 16, 2007
Core Performance Movement Prep
Burgener warmup - 45 x 1
OHS - 45 x 10, 95 x 8, 95 x 10, 95 x 9

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 12.5 x 10, 12.5 x 10
L-Lateral Raise - 12.5 x 10, 12.5 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 80 x 15, 80 x 15

Push up plus on stability ball - 15, 15
wrist extension - 5 x 12, 7.5 x 12, 5 x 12
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 135 x 12, 135 x 12, 135 x 10
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12

Hammer Lunge - OH - 10/L x 24 steps, 10/R x 24, 10 x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 7, 3

alternating DB Curl - 35 x 8, 45 x 8, 45 x 4

Notes:
-Reach, Rock and Lift - Still an asskicker but my ROM is getting a better.
DB External Rotation - 12.5 is too heavy, should go back down.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-pushup plus - unless I can find a way to alleviate the wrist pain I may have to find something else to sub for this.
-Front squat - Not too bad of a weight but still an ass kicker at 12 reps.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge - OH - Alternating arms halfway through seems to be a better idea than doing one arm all the way
-Knees to Elbows - I was spent.
-DB curls - I'm going to start throwing these back in at the end of my workouts, I was actually impressed that I hadn't curled in more than 2 years and I was still able to work close to what I used to do on a BB'ing split.