So, tonight marks the start of week 13 of the 2008 Off season. Man, hard to believe we have already worked through 3 months.
The drills and throwing on Sunday was just what I needed. The weather was very nice, too.
So, tonight I did a 5x5 variation focusing on moving moderate weight quickly and really working on reversing the weight from eccentric back through the concentric phase.
Push Press - 185x5x5
Banded Flat Bench - 185x5x5 - - not sure how much the bands added. I had them doubled up. Felt like maybe 205 at the bottome and 245 at the top.
Standing DB Military Press - 65x5x5
Inc DB Bench - 65x5x5 - - at the bottom of the eccentric phase I let the weight drop into the stretch reflex and tried to drive them up as fast as possible. If you do these, don't go too heavy and don't exaggerate the drop or you will find yourself with a tear like our brother Beausephus.
Core:
60# D-Ball toss against the basement wall - 10 reps braemar style from the right and left, and 10 to the front
Stone Chair with D-Ball - 10 each way x3
KB side swings - 10x2 sets to each side
D-Ball crunches for 50 reps - - on back with D-Ball held at arms link above chest
In case you can't tell, the D-Ball is my favorite new toy.