As we continue down a successful workout road, everything holds consistent. It's about Christmas time, so adjustments are being made to make sure everything fits and so that we don't lose any momentum. What ever you have to do to get it done, do it!
3 sets of 12:
45 degree leg press/calf raise (450)
Pull-ups
Lateral DB raise (10)
Romanian Deadlift (155)
Leg lifts
High Pull
Push-up (50 consecutive)
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 - The LeBron Workout
I was in a rush, and so I went with an old faithful. However, this is a great workout.
3 sets of 12
Standing cable one-arm chest press (35)
Standing cable one-arm row (40)
Single leg squat (16 in.) (25)
Single leg Romanian deadlift (25)
Standing cable one-arm shoulder press (25)
Standing cable one-arm upright row (25)
Overhead walking lunges (20)
Planks - all four sides (40s on, 20s rest)
Day 5: Rest or Recovery
30 minutes of cardio and stretching
Day 6: Strength day
To continue our hard charge toward increasing the explosive capacity of our body, continue with the same strength workout. This cycle we are increasing weight after 4 cycles of the same weight.
3 sets of 5:
Back squat (355)
Incline Bench (225)
Deadlift (275)
Pulldown (275)
Power Clean (205)
Push Press (175)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)
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