Thurs Oct 21/2010
MAF
Military-135X10, 135X5, 160X3, 185X3, 205X7
Box Jumps (39")-3 sets of 3 jumps
DE SSB Box squat- (parallel box) 6 sets of 3 @ 250
Leg press-5 plates X20, 6 plates X15, 6 plates X30 (focus on flexing the muscles instead of just moving the weight)
SSB GM's- 135X10, 225X10, 225X10
Pull down abs-120X15, 120X12, 120X1
Friday Oct 22/2010
Simple 6 shoulder warm-up
15 mins Bike sprints
Band stretch for hams and hips
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