2-18-2008 Upper Body and Core Training

2-18-2008 Upper Body and Core Training

11:00am Morning Session
High Pulls=65 x 10, 95 x 10, 115 x 10, 135 x 10

Power Cleans=95 x 10, 115 x 10, 135 x 8

200lb. Bag Pulls (Left arm pulls down 30'--Right arm pulls back 30')=
4 pulls 30' each direction

DB Rows= 65 x 10, 75 x 10, 80 x 10

Lat Pull Downs=135 x 10, 155 x 10, 155 x 10

Shrugs=135 x 10, 135 x 10, 185 x 10, 185 x 10, 185 x 10

3:00pm Mid Day Session
DB Shoulder Presses=35 x 10, 40 x 10 50 x 10, 45 x 10

DB Lateral Raises= 20 x 10, 20 x 10, 20 x10

DB Bent Over Lateral Raises= 15 x 10 x 3

DB Biceps Curls=30 x 10, 35 x 10, 35 x 10, 30 x 10

20lb. Weighted Dips= 10 x 3

Pull UPs= 10 x 3

5:30pm Evening Session

Weighted Sit-Ups=25 x 10, 35 x 10, 45 x 10

KB Windmills= 30 x10 each side x 3

KB Side Bends= 30 x 25, 30 x 20, 30 x 15

Lying Leg raises= 25, 20, 15

Hyperextensions= 25, 20, 15

Rower=1500m.