Start another cycle on the right foot with some new stuff. We are going to continue to push the volume up a bit to increase our capacity, and then get after it. Also, I have some great new stuff that I will add to the ancillary days. Tell me what you think of them.
3 sets of 12
Split squats (135)
DB fly on Swiss ball (35)
Romanian Deadlift (155)
Pull-up
Overhead step-up (20)
Lateral Raise (10)
Days 2 and 3:
Active recovery days, one of which is an ancillary day.
30 minutes of cardio and one day:
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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