Wednesday
Recovery
8 min bike/eliptical/
abs 10x25 (250 reps)
Stick WRRoll, quick quick stretch
Thursday Training
A.M.
Stick and vibration
Accel Warm-up 1/2
Ground based and activation 1/2
Runner Machine Series x 2
Badger Neuro Frequency
Accel wall/fast arms x 2
Start Series 4x 5
Sprints 20x4,30x3, 40x2 Kneeling4,Wall3, 40 start2
P.M.
Quick Warm-up
Bench up to 235x3, 245x3...rack lockouts 2x3 @265,285 (horrible elbow pain)
Close Grip Band Lo Cable Pull 4x8/2 Rope Face Pull 4x15,15,12,12/Straight Leg Hanging Leg Raise 4x12
DB Floor Press 3x10,8,6 75/90/105...X Band Upright Row 3x15...Decline Sit up 2x15
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