Beach Titanium; Week 5

Week 5

 

Monday:

Morning:

Barbell Back Box Squat: 85%; 4×2

DB Bench: 85%; 4×2

Weighted Chin-up: 85%; 4×2

DB Bench 60%; 3×5 5sec eccentric

Chin-Up 60%; 3×5 5sec eccentric

Afternoon:

GPP Circuit: 20 reps each

1-Arm Snatch, KB swing, Push-up, Mtn. Climbers, Burpees, Inverted Row, Battling Ropes & Sled Push

 

Tuesday:

 

Foam Roll

LAX Ball

Band Stretch-  20 Min

Upper Body Stretch- 20 Min

 

Wednesday:

Pushup 2×75

Inverted Rows 2×75

Band Chest Flys 2×75

Band Standing Rows 2×75

Mircoband Military Press 3×30

Mircoband Lateral Raise 3×30

Mircoband Front Raise 3×30

Super Set:

Band Supination, Pronation, Neutral Curls; 3×130

Band Supination, Pronation, Neutral Triceps; 3×130

 

Thursday

Foam Roll

LAX Ball

Band Stretch-  20 Min

Upper Body Stretch- 20 Min

 

Friday:

Morning:

Barbell Back Box Squat: 85%; 2×2

DB Bench: 85%; 2×2

Weighted Chin-up: 85%; 2×2

Push-up 3×10; 3 sec eccentric/concentric

Inverted Row 3×10;  3 sec eccentric/concentric

Afternoon:

GPP Circuit: 20 reps each

1-Arm Snatch, KB swing, Push-up, Mtn. Climbers, Burpees, Inverted Row, Battling Ropes & Sled Push

 

 

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Coach Hammer

About Coach Hammer

Undergraduate: Bachelor of Science (Sport Science) -University of Idaho Bachelor of Science (Physical Education) -William Paterson University Graduate: Masters of Science (Exercise Physiology) -Illinois State University Collegiate athletic performance coach in the Pac-10, Big Ten, Sun Belt, and more Strength Coach for 2006 NFL-Europe Champions Frankfurt Galaxy National Strength and Conditioning Association : Certified Strength and Conditioning Specialist USA Weightlifting: Club Coach

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