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

Thursday, July 31, 2014

Repetition Effort Upper

work up to a heavy single strict press
then as many reps as possible at 85% of that single

work up to a heavy single bench press-90% range
then 225# bench rep test

4 round superset of:
5x DB incline increase weight each round
10x BB bent over row

3x20 rear delts
3x6-8 EZ bar skullcrusher-pullover-close grip bench

ARM Tornado
7x20/20 tricep ext/hammer curls
*no rest

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