Friday 7.01.16

Buy in: Med ball partner work (5 reps per partner)- two handed chest pass, left hand pass, right hand pass, golf swing pass left/right, overhead ball slam bounce pass. Band work- 10 reps shoulder complex, pull aparts, no money drill. 10 reps/side dumbbell external rotations.

Bench Press 3 sets of 4 reps@85-90%

Assistance work in circuit fashion, 3 sets of 12 reps each:

Barbell or KB upright rows (not sumo deadlift high pulls)

Hammer Curls

Diamond Push Ups

Dips

 

 

Mike Alley