Last week
5/17
Mix It Up
40 mace front pendulums
40 mace rear pendulums
40 mace 10-2's
40 mace 360's
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Slam ball agility drills
Throw slam ball, sprint to landing, turn, repeat.
Throw slam ball high in the air, run to catch it, repeat.
5/18
Foam roller
5/20
Public Assistance Project #12
5/21
Chest, triceps, delts
All schemes are 3x10
Flat bench, close grip bench, incline bench, chest fly's, chest dip's, skullcrushers, tricep extensions, front raises, side lat raises
5/23
Biceps, back, traps
All schemes are 3x10, except pullups which are to failure
Bicep curl, hammer curl, concentration curl, pullups, lat pulldowns, bent-over row, wrist curl, dumbbell shrugs, barbell shrugs
The new plan is going to be free weights at the gym Tuesday, Thursday, and Saturday.
The Public Assistance Project will be Monday, Wednesday, and Friday.
Sunday no planned training, but also no sitting around on my ass!