Januray 11, 2009
Coach Dos' Power Training - STRENGTH Routine
Workout B of Phase 3 (ie weeks 7-9)
Workout 6 of 10
Explosive
2 sets of 5 C&J's
Front Squat
5x45
5x50
Back Squat
5x50
Split Squat
5x50
*went low on these as I was doing a pause at the bottom....all the way at the bottom. HARD!
One-Leg Swiss Ball Glute Hamstring
5xbw
5xbw
5xbw
Flat Bench Press
5x60
5x65
4x65
2x70
DB Row
5x35's
5x40's
5x40's
O/H Press with BB
5x45
5x45
3x50
4x45
Operation Chin-up
--3 sets of horizonal pull-ups: 7,8,8
--1-1/2 pull-ups on assisted machine at 22 lbs assist
Cable Rotation and Seated Russion Twist
Alternating sets
10x37.5 CR
10x10 lb plate SRT
10x25 CR
10x10 lb plate SRT
Planks
60 secs full plank
30 secs side plank each side
Finished with Front Squat Tabatas (used new Gymboss)
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Jane
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