Cycle 10

Day 1: Hypertrophy

My workout got held up by my travels, but I was back today with vengeance. Keep the volume up and keep the work hard.

3 sets of 12

Sumo squat (225)

Body weight row (20 reps)

Romanian Deadlift (155)

DB bench on swiss ball (70)

Upright row (95)

Condor lunges (10)

Days 2 and 3: Active Recovery

30 - 40 minutes of cardio

One active recovery day involves ancillaries:

YTWL series http://www.youtube.com/watch?v=xck3d8LidME
Scapular stabilization series
internal/external rotation 3 X 10
forward and backward pitching on one leg (3 X 10)
Planks (40s. on, 20s. rest)

Day 4: Dynamic

2 sets of 15

Med ball chest press throw and catch on swiss ball (5 kg)
Overhead squat on bosu ball (5 kg)
Standing one-arm band row on bosu
Standing med ball reach throughs (5 kg)
Standing med ball push press throw and catch on bosu ball (5 kg)
Deceleration medball jump squats to box jump (5 kg)
Standing one-arm band upright row on bosu ball
Plyo jump to bosu to box to stick the landing

Day 5: Rest

Day 6: Strength (next week move up!)

3 sets of 5

Back Squat (335)

Incline Bench (215)

Deadlift (255)

Front Pulldown (270)

Power Clean (195)

Push Press (155)

Days 7 and 8: Active recovery

30 - 40 minutes of cardio

One active recovery day involves ancillaries:

YTWL series http://www.youtube.com/watch?v=xck3d8LidME
Scapular stabilization series
internal/external rotation 3 X 10
forward and backward pitching on one leg (3 X 10)
Planks (40s. on, 20s. rest)