Wednesday 01.30.2019

Hack squats

worked up doing sets of 10 to 450 for 8 sets of 10 reps

 

back attack

2 plates for 4 sets of 12 reps

 

planks

3 sets of 10 second holds contracting elbows towards toes

 

 

Thursday 01.31.2019

bench with tsunami bar

worked up to 3 plates per side for 3 sets of 3 reps

 

dips

body weight for 3 sets of 10 reps

bodyweight plus 1 chain for 10 reps

bodyweight plus 2 chains for 10 reps

 

chins

3 sets of 5 reps

 

cable cross over pulldowns - used grenade balls

130 for 2 sets of 20 reps

 

standing barbell military press - behind the head

95 for 5 sets of 8 reps

 

I like using the tsunami bar on occasion because I can get a lot of muscle activation and push with force without using a whole lot of weight. I think it works great for off prep training to help build explosive power and stabilization.