2/23
15 mins stepmill
Activations with birddogs
Reverse hypers 3 prior, 1 post
Planks using suspension straps
Deadlift 365x3x3, 395 3x2
2/22
15 mins stepmill
Activations with planks and bird dogs
Reverse hypers 3 prior, 2 post
Knee extensions 10x10
Wide stance leg press 5x5, moved up 3x3
Kb one leg reaches
Bench 225x5x3. 235x2x2
2/21
15 mins stepmill
Activations with side planks, regular planks for time and contracted
5 get ups per side
Arm bars
One hand swings 10x10 per arm
2/20
15 mins stepmill
Activations with planks, bird dogs, stir the pot
Pulldowns many
Bench 245x3x3. 275x2x2
Drop set for tempo 2x5 sec E, 5 sec H, 1 sec Px 5 reps per set
Rear delts with bells and band back and overs.
2/19
Little bit of actvations
2 laps prowler
2/18
Activations with bird dogs, planks , etc
Leg extension 10x10
154lb swings two hand 3, 6. 10. 15, 20
Double dead swings 88lb 5x3
Reverse Hypers many x manyish
Well it is Arnold time again. If you are going stop by and see us. We will have lots of stuff going on including Donnie at our booth all three days. We may have a IFBB guest as well. Not sure on that one but definately Donnie T and some body tempering. We'll be close to the Animal Cage at the front.