May 1st

TTF Lower warm up

Safety Bar Box Squats 5x3.  Barx5, 155x4, 225x3, 295x3, 335x3, 385x3, 405x3

LUNGE WALK.  3x5. BW, 10’s, 25’s

(Didn’t do no time)

Heavy Ab Pulldowns. 3x8. 12/17/20 last set 10 reps

May 2nd

Shoulder PreHab Protocol 15min

Chest and shoulder tight right side

KRAZY Band Push-ups.  5x10. 10,10,10,10,10

Stayed with same reps watching pec and shoulder 

J-Pulls (sit). 5x10. 80/100/120/140/160

Band pullaparts100reps (missed)

May 3rd

Treadmill 6min. 5min at 3:6mph then 1min at 4:6mph.

Neck 1x15 w/95lbs

Nautilus curl machine. 4x6. 

Plank 2:05

May 4th

Echo Bike. 6min. 1:69 of a mile.

Mobility 6/8min

Box jumps 5 reps black wooden box

Zercher Harness G.Morn.  5x3.  135,225,275,315,365,415lbs

AbCore. 4x10. BW, 45,70,80lbs

Single Leg curls.  4x5

May 5th

Decline Bench 5x5.  Bar x 50, 135 x 10, 205x5, 275x5, 320x5.  (15lbs more than last time.  Shoulder and pec tight keeping eye on)

Pull-ups. 2 sets assisted gray band x 5.  3sets BW. 5,5,8

Hammer strength Chest. 1x50 no weight.

May 6th

Neck 95lbs 1x15

Hammer curls w/twist 20/20/15/5 finished with 50lb

Crunch machine 4x20 17.5lbs