Tuesday, March 13, 2012

03-12-12 Squat/Bench/Stone Speed Training W2D1

A new week, a new day, a new scientist?  I feel better than I have in a few weeks.  Not 100%.  More like 68.3%, but better than the ultimate lows I was hitting the past couple weeks.  Here is the workout:

WARM UP
5 minutes on Treadmill
10 minutes stretching

Squat
bar x 10
115 x 8
135 x 4
175 x 9 sets x 3

__-- Open Stone Throws --__
Snaps x 5
Half Wheel x 5
South African x 5
3/4 Rotational x 5
Full x 3

**New Shoes will take some getting used to, but here is the video: http://youtu.be/-A7q7iIRwc0 **

...hours later...

FAT BAR 2.5" Bench
bar x 10
90 x 10
140 x 5
140 + Monster Mini Bands(+25-50lbs.) x 5 sets x 4 reps (10sec. work/20sec. rest)
140 + Monster Mini Bands(+25-50lbs.) + 15lbs. Chains x 5 sets x 3 reps (10sec. work/20sec. rest)

**My wife was using our barbell for squats, so I used the FAT BAR and could only fit so many plates on there, that's why the chains and bands were added.**

Good Mornings
bar x 3 sets x 8 reps.

TRX Dips
3 x 12

TRX Upside Down Rows
3 x 8

X-PLOSIVE! Dumbell Laterals
3 x 8 each side

Ab Wheel "FLEUR DE LIS"
3 sets

Stability Ball Sit Ups
4 x 10

CARDIO: 30 minutes fast hike on treadmill

Workout Summary
Good workout.  I really was glad that my squats and such are progressing.  Throws sucked...except one..but had a terrible discovery: I lost my measuring tape somewhere!  Only time will tell if I can ever measure another throw.  I am way to cheap to buy another one.

Keep Moving Forward,
Miller


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