Mike's Program - Week 2

You'll note a few changes this week.  While watching Mike and Ty do box squats, I noticed something: these guys would be great ski jumpers!  Also, Mike was losing power from knee extension, even though he was unconsciously rolling forward onto his toes the whole time.  Thus, more knee extension this week, and more accommodating resistance movements - bands, etc. - on both upper and lower body days.
The slosh pipe is a fun new toy that we're not bored with yet.  Watch for an article on our main site this week.
The bench throws - Mike sets up as if he's going to do a floor press, then literally throws the bar in the air and I catch it (hope so - Mike makes a living off his face!)  We're focusing on the concentric motion here.  Dr. Fred Hatfield ('Dr. Squat') would have tagged this as 'Compensatory Acceleration Training' but that's just branding.  It works because there's little muscular inhibition near the top end of the press, which is where Mike stalls with the heavy stuff.
On to it!  If you see Mike on Wednesday, don't poke him in the chest - on second though, DO poke him in the chest. He won't be able to retaliate.

			lbs	sets	reps
Day 1 - M/E Lower
Slosh Pipe Squats
Slosh Pipe Lunges
Front Squat - 3 x 10			125, 145	3	10
Squat - parallel				5,5,3,3,3,1,1
Romanian 1-leg squats			35	3	10
Leg Extension			180	3	10
Day 2 - speed upper
Stiffarm Lat				4	15
Paused Chinup				3	as long
Dynamic Shoulder stretches				4:00
Speed bench - MED. BAND TENSION				9	3
start narrow, work wider - 3 grips
Explosive Pushups				3	as many
Bench Throws			75	5	5
Day 3 - rest
Day 4 - M/E Upper
Overhead Shrugs				3	12
Hex Bar Shrugs				3	15-20
Close-Grip Bench to 3RM				5,5,5,3,3,3
Pin Lockouts - upright			185	3	as many
Rolling Triceps Extension			85	3	as many
Renegade Twists				2	1:00
Hammer Curl				4	as many
Day 5 - rest
Day 6 - speed lower
Power Clean			105	5	5
Box Squat	low  box, medium band		145	9	2
Box drops - 24" box				5	5
Ab - rotation, static

 

Catalyst Fitness Inc.
498 Queen St. East, 2nd Floor
Sault Ste. Marie
(705)253-0011
www.gocatalyst.ca
www.catalystfitness.ca