Coach's training Monday and Tuesday

Hi everyone,

Ok here is what I did this week.

Monday:
Heavy rack pulls- pins set 4 inches below the knees- I used two 2 inch boxes. Warm Ups- 135x5, 225x5, 315x5, 365x3, 405x1, 455x1, 495x1, 545x1 missed, 545 x1 missed. I was pissed about this, but oh well.

No Abs

Tuesday:
Heavy Back Extensions on a 45 degree machine - 75lbs x12, 110 lbs x12, 120x2x10
Banded Pull throughs- Westside Style- Black band- 3x12
Banded Leg Curls sitting- Westside style- 3x15
Abs- Toe Touches- 100 reps

Coach

Coach's training Monday and Tuesday

Hi Everyone,

Ok,  Here is what I did this Monday:

Box Squats- warm ups- 135x5, 225x5, 275x5, 315x5, 365x3, 405x3 455 shut it down as my left hammy tighten up. I was not happy.

I spent the rest of the night training Katie for the WABDL Chico meet next week.

No Abs


Tuesday:

Upper body strength circuit: Each exercise is done one after another until every exercise is done. I add weight and repeat every exercise for the second set. Add weight again and do it again. I did four set tonight.

Bent Over Side laterals- 10 reps
Rack Push ups- I have special handles on my power rack to do push ups. 25 reps
Pulls Ups- 10 reps
Db High Pulls- 10 reps
Alternate Db Shoulder Press- 10 reps
Cable Tri Push Downs- 15 reps

My final set I did these weights.
Bent over side laterals- 40's
Db High Pulls- 70's
Alternate Db Shoulder Press- 60's
Cable Tri Push Downs- 100 lbs.

Have fun,
Coach