Mike's workouts - week 1

Watson, Mike		01/07/2008
					lbs	sets	reps
Day 1 - M/E Lower
Front Squat - 3 x 10					85, 105, 125	3	10
Thrusters - 3 x :30					55	3	:30
Seated Row					180, 220	4	12,12,8,8
Squat - parallel						5,5,3,3,3,1,1
Superset: Plank/GHR
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
Day 3 - rest
Day 4 - M/E Upper
1-arm row						3	12
Pullaparts						3	15-20
Flat Bench to max						5,5,3,3,3,3,1,1
Pin Lockouts - upright					185	3	as many
Rolling Triceps Extension					85	3	as many
Wall ball - no leg						2	1:00
Hammer Curl						4	as many
Day 5 - rest
Day 6 - speed lower
Power Clean					105	5	5
Box Squat	low  box, no band				145	9	2
Box drops - 24" box						5	5
Ab - rotation, static

 

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