Day 26 of 45

Weakness & Development Training

Couplets (L = legs)(B = Back)

L1.) DB Split Squats 15/15-12/12 @ 25#-8/8 @ 40#
No Rest b/t legs - Rest 30 sec
B1.) Wide Grip Strict Pull-ups 12-12-12 (cannot drop off bar or re-do set reps)
Rest 30 sec

L2.) One Legged Deadlifts 2 sets of 25 reps: no rest b/t legs: Rest 30 sec
(touch floor with finger tips)
B2.) Close Grip Strict Pull-ups 2 sets of 12 reps; rest 30 sec
(if I drop off bar Must re-do entire set of 12 reps)

Triplets:

L3.) Multi directional lunges (side, 45 degrees, North) 3 sets of 4 rounds / leg
No rest b/t legs; rest 30 sec
B3.) Switch grip Strict Pull-ups 12-12-12; rest 30 sec
(used mixed grip for 3 reps, switch)
L3.) 80-20 one legged speed squats 3 sets of 30 reps/leg
no rest b/t legs; 30 sec rest

Circuit training: Strength Endurance

25 Suitcase Deadlifts 40#
12 Wide Grip Strict Pull-ups
15 Speed skaters Right leg (other leg cannot touch ground)
12 Close Grip pull-ups
15 Speed Skaters Left Leg (other leg cannot touch ground)