Recovery work

You should always do recovery work after a meet. It's the only way to help your body heal from all of the trama you have put it through.

Monday- Bench
Db Bench- 3x25 Use weights that are light, but heavy enough to make you work. The high reps flush the muscles and help in healing.
2 minDB Shoulder Press- Pick Db's light enough for you to go 2 mins with. Do a rep every 5 seconds and don't quit. These suck, but they really help the healing process.
100 Rep Tri Push downs- do 15 20 reps at a time with real short rests.
Tower Crucifixes- 3x15
Abs- 40 Body curls

Tuesday-
Db Curls- 3x20
Banded Lat pull downs- 3x20
Cable face pulls- 3x15
Single Arm Rows- 3x15
Abs- Crunches 50 reps

Thursday-
Verticle leg Press- 3x25
Bicycle Hams- 3x30 seconds use bands and leg curl for 30 seconds.
Db Step Ups- 3x12 25 lbs. Db's
Back extensions- 2 mins
Abs- Ab wheel- 20, Butte Weighted Sit ups 25, Denise Austins- 25