*treadmill
*super series warm-up

Meadows Row with my new Core Blaster handle

  • 90 x 10
  • 135 x 10
  • 180 x 10 x 3

Low Cable Rows

  • 225 x 10 x 4

Neutral Grip Pulldown

  • 195 x 10 x 4

DB Shoulder Retractions

  • 70 x 10 x 3

BB Shrug

  • 405 x 15 x 3

Ivanko Gripper

  •  3 sets to failure with each hand

 

So here's some new news about the girls weightlifting team.

I was at practice on Monday and the assistant coach was writing the days workout on the board for the girls that she'd received from the head coach. I walk over to see what they're to do and she has "triceps press" written there so I ask her what that is and she pauses and says, "I don't know. I guess we'll just have them do a tricep movement." I tell her okay and set off to help the team. The girls are moving through their circuit and one asks me what a DB Fly is so I explain it to her only to have another girl say that's not what the other coach said and went on to describe a DB lateral. I go to the coach and ask her to show me what the girls are supposed to so and she does a lateral and says she looked it up on PINTEREST.....PINTEREST!!! I politely explain the difference between a DB Fly and a DB lateral so she has the girls do the DB Lateral as the exercise. A few minutes later the girls were moving from incline bb presses to their "tricep presses" and I see them grab db's and start doing incline db press so I just let it go so as not to embarrass the coach only to have her question me when I had a couple of other girls do the exact same thing on the other side of the room. At this point I was a little irritated and told her it's exactly what all the other girls had been doing all over the weight room and is what she told them to do. She says, "well doesn't it work a different muscle?". No ma'am, it's the same thing as a BB incline, but just using DB's. So we finished practice and that's when I found out she's only been training with weights for three years and just graduated high school last year. So her three years of training with weights have been under a bunch of football coaches which are probably the ones to blame for her lack of knowledge on exercises and how they're supposed to be performed. I emailed the head coach and asked that he send me the workouts too so that I can see what they have planned for the girls and I'm hoping they'll give me more control over practice when she and I are the only ones there since I have just a smidge more experience than she does.

However, she does have more experience than I do when it comes to olympic weightlifting. I'll give her that.