Days 6-8: Strength and recovery

Day 6 is our strength day. This week we drop the volume down and this is a "must increase" weight day. Even if it's just 10 lbs., every lift increases in weight, no matter what.

2 sets of 5

Back Squat (335)

Incline Bench (215)

Deadlift (255)

Front Pulldown (270)

Power Clean (195)

Push Press (155)

Days 6 and 7 are active recovery days. Make sure each is at least 30 minutes of cardio. I may use one day for basketball to mix it up. One day, as always, is our ancillary prehab series. I just found an awesome scap series that is to be implemented immediately as well. Add the pushup and bodyweight row to it as well!

New YTWL scap series! http://www.youtube.com/watch?v=xck3d8LidME

Planks 40s

Internal/external rotation 3 X 12 (on one leg, rotate)

Forward and reverse pitching on one leg