Wed. Aug. 3/11

Warm-up:

5 mins steady pace on bike/treadmill/rower/skipping rope (pick something you aren't used to)

2-3x

5 Pullups (assisted if needed)

10 Pushups

15 Squats

20 KB Swings- wt. that you can do a full set of 20 each time

Some dynamic stretches - leg swings/arm circles etc.

Workout:

A1. Back Extensions- SLOW tempo; 8-10 x 3 sets; 30s rest.

A2. Knees To Elbows- from pullup bar; 5-10 x 3 sets; 30s rest.

B1. Bench Press; 8-10 reps x 3 sets; 60s rest.

B2. External Rotator- slow; 8-10 x 3 sets; 60s rest (no rest b/t arms just after 2nd arm, use weaker one first)

C. 5x

10 Pushups

15 KB Swings- moderate wt.

20 WallBalls- up to 20# to around 10' high

60s rest

For both A and B try to maintain the same tempo with each movement- slow and steady. THis will likely drop the amount of wt. you are able to lift by a bit so expect it to be tougher than you are used to. For both the BP and Ext. Rot. increase the wt. each set if you do all 10 reps.

For C, the idea is gun it for each movement and earn your breaks- try to avoid resting during the sets, and enjoy the 60s break- light movements/walking etc.

Knees to Elbows:

External Rotator: