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8/18/2012 10:56:20 AM -
Assistance, core, cardio, mobility, and recovery work.

Assistance work:

Machine high row

2 warm ups sets
3 heavy sets of 8 with 3 different grips

Focused very hard on elbows in and chest up like the pause on a bench press.

T-Bar row

1 warm up set
3 hard sets of 8

Machine hammer curls

3 hard set of 8

Core work

Standing pauloff press holds for 3 sets of 10 seconds per side for 6 total sets

Split kneeling pauloff press holds for 3 sets of 10 for 6 total sets


20 minutes at 3.0 speed


8 movements of 1 set of 8 reps each


5 minutes devoted to Hams, quads, hips, glutes, delts, pecs, triceps, biceps, calves, and low back

Soft tissue work:

Rumble roller: Entire back, glutes, and hams
ELITEFTS roller: Quads, and thighs
Stick: Inner thighs, hams, and lower legs
Lacrosse ball: Delts, pecs, and upper back


Do the little things!!!!!!!!!!!!!!!!!!!!!

Scott Yard

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