Warm-Up

SUGGESTED WARM-UP
*Soft tissue work (foam roller, PVC pipe, lacrosse ball, "The Stick")
DeFranco's Limber 11 Routine
*Dynamic warm-up:
1. 20 yard striders followed by 5x neck rolls R&L
2. 20 yard striders followed by 5x arm circles F&B
3. High knees for 10 yards-10 yard jog, 5x trunk rolls R&L
4. Butt kicks for 10 yards-10 yard jog, 5x trunk twist R&L
5. 20 yards carioca, 5x pulling knees to chest R&L
6. 20 yards carioca, 5x explosive knees R&L
7. 2x 20 yard dead-legs
8. 2x 20 yard fast cycle
9. 2x 10 wall runs single leg fires
10. 2x 4 wall runs triples
11. 2x 20 yard ankling
*Range of motion/form work for primary focus of the day
*Mobility
*Post Work-Out Stretch

Sunday, July 13, 2014

Dynamic Effort Upper

*perform 20 (10R/10L) Russian twist between every set of every lift

8x3 speed bench, 60-70% 1RM

3x 1 min off, 1 min on overhead plate walks- walk as far as you can with a weight heavy enough to struggle  for a minute

 guns series- day 12
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

100x band tricep extensions as fast as possible
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