Lower #1

Lower #1

Icarian Hack Squat
3 sets of 20 reps

Lying Leg Curl
3 sets of 20 reps

45 Degree Back Raise
2 sets of 10 reps

Time to start getting ready for the West Coast Open set up.


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AM Condioning

Hotel Murano Tacoma -


Stairmaster (see pic) x 56 flights

Upper #1

Doing a month of no barbells on the back or in the hands for recovery.

Upper Body #1

Incline DB Bench
5 sets of 10-20 reps

Pull Ups
5/4/3/2/1, 7,4

Seated Dips
4 sets of 20 reps

Alt DB Curls
3 sets of 15 reps

AM cardio

30 min incline walking

Conditioning Class

Prowler
Hi/low handle 20 yard sprints x 10
Hi handle 40yd sprints x 6

AM Cardio

30 min incline walking

AM Cardio

30 min incline walking

AM Cardio

30 min incline walking

AM Cardio

30 min incline walking

Upper Accessories

6 sets of 15 each:

Trap Bar Shrugs

Lateral Raise

Abs

Squat

Squat
Worked to 455x1 then 410x8,4
Elevated Stiff Leg Deads 4x20
1-Leg Hack Squat 4x20

Tim had a nice 290x2 bench PR!

Mitch hit a 425 squat after missing it on the first attempt - nice comeback!

AM Parisi Warm Up

30 min mobility work.