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11/8/2012 10:52:43 AM -
Assistance, Recovery, Mobility, Core, and Cardio Day
The meet is near and I pushed it today on the assistance lifts. My goal of getting stronger on a few key assistance lifts has been reached and I glad with how this day panned out this training cycle. 4 weeks left.
Mobility Work:
10 movements of 10 reps.
various stretches for 5 minutes
Soft tissue work
ELITEFTS roller on legs and hips
Rumble roller on entire back
Assistance Work:
Chest supported T-bar row
1 plate for 8
2 plates for 8
3 plates for 8
4 plates for 8
5 plates for 8
Hammer Shrugs
2 plates for 8
3 plates for 8
4 plates for 8
5 plates for 8
Neutral grip pull ups
2 sets of 10
Standing Barbell curls with EZ curl bar
25s per side for 8
45s per side for 8
45s and 2 10’s per side for 8
Core Work
Split Kneeling Pauloff holds
3 sets of 10 seconds each side for 6 total sets. I switched which leg was up every other set
Standing Pauloff holds
3 sets of 10 seconds each side for 6 total sets
Cardio:
20 minutes at 3.5 speed.
DONE
,
Scott Yard
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