July 16, 2007 – Strength
WORKOUT DESCRIPTION
Monday 4:15AM; Deadlifts – 85-90% of 1RM & plyometrics; flexibility
WARMUP: Roller; 45lb Bar – GoodMorning x 20, Romainian DL x 20, Overhead Press x 10, Overhead Squat x 5, Jumping Jacks x 25
DEADLIFT & PLYOMETRICS (5 min rest each set)
Sumo
305 x 2
Plyos – 16″ Box
305 x 2
Plyos – 16″ Box
305 x 2
Plyos – 16″ Box
Conventional – 4.5″ Platform
225 x 4
Plyos - 16″ Box
225 x4
Plyos – 16″ Box
WINDMILLS
2 sets of 10 with 25lbs
SINGLE LEG DEADLIFT
5 x 50lb
SAXON BENDS
10 x 10lb ball
ARM DRILLS
1 min with 15lb dbs
1 min for speed and form
PVC ROLLER
WORKOUT SUMMARY
305lb more than the last sumo workout. Just another thin layer on the foundation
