Adarq.org

Im feeling pretty strong right now, feel like i can pr my bench if i tried...

warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility

ankle rehab

work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea

cool down
stretch

week 40
week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

shit what happens to him at the end?

Okay, here's the plan for the next week.

Today: ankle rehab, trap bar DL, BSS, jump rope, metcon/core
Friday: rest
Saturday: ankle rehab, bench, BOR, jump rope, metcon/core; practice
Sunday: rest
Monday: test SVJ, DLRVJ, 20yd and 40yd dash, trap bar DL, bench
Tuesday: rest
Wednesday: beep test, max pullups, max inv rows in 60s, max pushups in 60s

Between now and then, I need to get my hands on a beep test (someone at my gym has it) and figure out how I'm going to time the dashes. If I can't do the beep test, I'm going to do a 2000m rowing test. Fast as possible. Either way, it will suck.

look at his hips,they only raise a few inches