Takafumi

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Takafumi
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Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon Apr 11, 2011 1:40 am

April 10, 2011
SUNDAY, 10:00AM; Speed Training

WARMUP: Mobility Drills, Pallof Press 20 each side,, 3/4 mile walk; 3 x 400 meter easy

CONDITIONING DRILLS ~ 25 Jumping Jacks ~ 25 Mountain Climbers ~ 25 Burpees

WALKING DRILLS x 1~ (20m each then sprint 10m.): Knee Hug, Knee to Shoulder,Toy Soldier, Knee to opposite Elbow.

DYNAMIC WARMUP x 2~ Squat (slow/full depth) x 20reps, Lunge 20m then sprint 10m; Squat (fast/parallel depth) x 10reps, Lunge 20m then sprint 10m;

BUILD UP – 3 x 100m – easy, medium, fast (walk the corners)

MAIN WORK

250 Meter Strides (85% effort)
1. 43″ ~ 2′ recovery /10 V-Ups, 10 Reverse Crunch ~ 3′ recovery
2. 41″ ~ 2′ r/10-10 ~ 3′r
3. 42″ ~ 2′ r /10-10 ~ 5′ r

Squat Sprints (5 squats – sprint 10m from bottom of #5) x 4 reps

Mtn Climber Sprint (5 MC – sprint 10m after #5) x 4 reps

Med Ball Throws (on field) – 6lb ball
Backward Throws x 30
Forward Throws x 30

Med Ball Wall Throws – 6lb Ball
Side Throws – 120
Overhead – emphasis on torso – 60

Other
20 Straight Leg Raise Ups (supine/legs up)
20 Toe Touch (supine/legs up)
Step ups x 50 (dorsiflex, heel to butt, drive knee at the top)
Arm Drills x 50

Walk 1 mile

Contrast Therapy ~ 3 minutes
Mobility Drills

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Tue Apr 12, 2011 2:27 am

April 11, 2011, MONDAY, 6PM

WARMUP: Mobility

ROW ~ 2K x 3 (Ab/MidTorso before/after intervals)

AB/MID TORSO
Plank ~ 1′ x 4
Side Plank 30″ each side x 4
Pallof Press – 20 reps each side x 4 – (heavy resistance cord)

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Wed Apr 13, 2011 3:36 am

APRIL 12, 2011; TUESDAY, 6PM

WARMUP: Mobility, 45lb Bar - 20 reps: RDL/Shrug/Calf Raise, OHP, GM, OHS; Plank - 1'
Side Plank - 30" each side

TURKISH GETUP (1 rep - up/down each side)
75lb Bar x 3 reps

BENCH PRESS
175lb x 5
200 x 3
225 x 5

AB/MID-TORSO
5 sets x 20 reps - Reverse Crunch
4 sets x 25 reps - Ab Wheel
Plank - 1'
Side Plank - 30" each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon Apr 18, 2011 4:22 am

WEDNESDAY – APRIL 13, 2011 – CHIROPRACTOR/ART (QL, PSOAS)
THURSDAY - FRIDAY April 14-15 – WORKED OT & RECOVERY

APRIL 16, 2011
SATURDAY
; - 10AM

WARMUP: Mobility; 65lb Bar: 15 reps each – RDL, Shrug, Calf Raise; OHP, GM, OHS; SLDL – 10 each leg, Cycle / Rollers – 10 minutes

TURKISH GETUP (1 REP = up/down each side)
65lb bar x 1
100lb bar x 1

SQUAT
185 x 5
220 x 3
230 x 5

AB/MID-TORSO
Plank 1′ (single leg)
Side Plank 1′ each side

Pallof Press -
Vertical – 1 set of 20
Lateral – 3 sets of 20 each side


APRIL 17, 2011
SUNDAY
, 10:00AM; Speed Training

WARMUP: (90minutes)
MOBILITY
WALKING DRILLS
CONDITIONING DRILLS
DYNAMIC WARMUP x 2 ~ (Squats, Lunges, Sprints)
SPRINT DRILLS – (80m each drill)
BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
150 Meter Strides (85% effort)
  • 23″ ~ 6′ recovery
  • 23″ ~ 6′r
  • 22″ ~ 6′r
  • 22″ ~ 6′r
MED BALL THROW – 6lb ball
Backward Throws x 30
Forward Throws x 30
Wall Throws:
  • Side Throws – 140
  • Overhead – emphasis on torso – 60
  • One Arm Throw ~ 40


OTHER AB/MIDTORSO
2 sets of 8 ~ Hang/Inversion Raise
2 sets of 3 each side ~ Hang/Inversion Twisting Raise

Walk 1 mile

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Wed Apr 20, 2011 3:03 am

April 19, 2011

TUESDAY, 5:30PM; Track

WARMUP: Foam Roller, 3/4 mile walk
MOBILITY DRILLS
WALKING DRILLS
CONDITIONING DRILLS – 25 Jumping Jacks, 25 Mountain Climbers, 25 Burpees
DYNAMIC WARMUP (80 squats, 80 walking lunges, 20 squat jumps, 20 side lunges, 20 spiderman lunge, 8 x 10m stride)
SPRINT DRILLS x 2– (40m each drill – marching, clawing, high knees)
BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
250 Meter Strides (85% effort)
1. 42″ ~ 8′ recovery
2. 43″ ~ 8′r
3. 41″

AB/MID-TORSO – (250 reps)
20 Straight Leg Raise Ups (supine)
50 Toe Touch (supine)
50 V-Ups
50 – Reverse Crunch
30 Hanging Inverted Raise (pole vaulter drill)
50 – Pallof Press

3/4 mile easy tempo

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Fri Apr 22, 2011 3:32 am

APRIL 21, 2011, THURSDAY, 6PM,

WARMUP: Mobility, 20 Squats

CYCLING – Stationary Rollers – Easy ~ 95-100rpm ~ 30 minutes

TURKISH GETUP (1 rep = up/down each side)
80lb bar x 3 reps – non-stop

PULL-UP (L-sit)
10 sets of 5

DIPS
5 sets of 5

SINGLE LEG SQUAT (box assisted extended leg)
2 sets of 5 each leg

AB/MID-TORSO
Reverse Trunk Twist – 2 sets of 10 each side
Upside down bicycle 2 x 30secs

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Sun Apr 24, 2011 3:11 am

April 23, 2011, Saturday, 10AM

WARMUP: Mobility, 80lb bar – 15 reps – RDL/Shrug/Calf Raise, OHP, GM; 45lb bar 20 reps -OHS

CYCLING – Stationary Rollers – Easy - Moderate ~ 95-100rpm ~ 30 minutes (raise gear every 5 minutes)

DEAD LIFT (Clean Grip)
225 x 5
245 x 3
275 x 5

AB/MID-TORSO 240 reps
Straight Leg Raises (supine) – 4 sets of 15
Toe Touches (supine) – 4 sets of 15
Alternating Superman (prone) – 4 sets of 30

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Sun Apr 24, 2011 11:29 pm

April 24, 2011, SUNDAY, 10:30AM; Speed Training

WARMUP: Mobility Drills, 3/4 mile walk; 400 meter easy
WALKING DRILLS
CONDITIONING DRILLS
DYNAMIC WARMUP x 2
SPRINT DRILLS
BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
BLOCKS ~ Standing on blocks - fall forward – sprint 20 meters
4 of 8 reps
(Terminated Speed Training)
150 Meter Strides (Scratched)

8 x 100 Meter – easy strides on grass – walk the corners

MED BALL – 6lb ball
Backward Throws x 5
Wall Throws:
Side Throws – 200
Overhead/Forward – emphasis on torso – 100
One Arm Slam – 80 each arm

Other Ab/Mid Torso
2 sets of 10 each side – Staggered Leg Raise

Walk 1 mile

Note: The warmup didn't feel right - taking too long to get loose. Sometimes that precedes high performance...not today. My left leg from the foot to the glute was tight and not recovering between block intervals...shut it down early.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Tue Apr 26, 2011 1:29 pm

APRIL 25, 2011, MONDAY, 6PM

WARMUP: Mobility; Barbell – 45lb – 20 reps: RDL/Shrug/Calf Raise; OHP, GM, OHS. Deck Squats x 10

BENCH PRESS
150 x 5
180 x 5
205 x 10

SINGLE LEG SQUAT (box assisted extended leg)
1 sets of 5 each leg

ABS/MID TORSO – 350 reps
Straight Leg Raises (supine)
Toe Touches (supine)
Alternating Superman (prone)
Staggered Leg Raise (supine)
Pallof Press
Russian Twist w/Med Balls (6lb/10lb)

Note:
Woke up today (Tuesday) with stiff left knee - maybe the single leg squats.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Thu Apr 28, 2011 1:39 pm

April 27, 2011, WEDNESDAY, 6PM, SPEED TRAINING

WARMUP
WALKING DRILLS
DYNAMIC DRILLS
SPRINT DRILLS

100 METER REPEATS x 12 (65% effort; 4 on grass field)

ABS/MID TORSO – 270 reps
Straight Leg Raises (supine)
Toe Touches (supine)
Alternating Superman (prone)
Alternating Straight Leg Raise (supine)

MED BALL – 8lb ball
Backward Throws x 20
Forward Throws x 20
One Arm Slam – 120 each arm

NOTE: Extreme tightness in upper leg/hip/glute (mainly left) - can't really attribute this to running or lifting- most likely medicine ball and the stabilization required with side throws. Lower legs/feet felt normal.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Sat Apr 30, 2011 5:40 am

APRIL 29, 2011; FRIDAY, 6PM

WARMUP: Mobility; Barbell - 45lb - 20 reps: RDL/Shrug/Calf Raise; OHP, GM, OHS.

SQUAT
135 x 5
150 x 5
180 x 5
205 x 2

TURKISH GETUP (1 rep = up/down each side)
3/4 rep - 105lb barbell (dropped on the way back down - right side)

POWER CLEAN
135lb - 3 sets of 8

AB/MID TORSO - 390 reps
Alternating Straight Leg Raise (supine) x 90
Alternating Superman (prone) x 150
Russian Twist w/Med Ball (8lb) x 150

NOTE: Sore left shoulder; tight quads/hamstrings - no squats for past two weeks - backing off volume/weight.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon May 02, 2011 1:03 am

April 30, 2011; Saturday

MASSAGE - 1 hour

Note: required about 20 minutes to free up my left hip - compressed in all directions. Left psoas was tight/sore. Right hip rotated slightly.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon May 02, 2011 1:06 am

MAY 1, 2011; SUNDAY; 9:30AM

WARMUP: Mobility Drills, walk to track; 400 meter easy
WALKING DRILLS
DYNAMIC WARMUP
SPRINT DRILLS
BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
20 Meter Sprints ~ (fall forward off blocks and sprint)
8 x 20 meters 95% effort at start

150 Meter Strides x 4 (75-90%)
1. 25″
2. 23″
3. 24″
4. 21″

MED BALL – 8lb
Wall Throws:
Side Throws – 200
Overhead/Forward – emphasis on torso – 80

Other Ab/Mid Torso
Single Leg Chop with Med Ball – 40

Walk 1 mile

NOTE: Hamstrings okay today - left piriformis area irritated after training.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Tue May 03, 2011 4:47 am

MAY 2, 2011; MONDAY; 6PM

WARMUP: Mobility; 45lb Bar – 20 reps of RDL/Shrug/Calf Raise, OHP, GM, OHS

TURKISH GETUP (24kg kettlebell)
5 reps ~ both sides up/down

BENCH PRESS
135 x 5
185 x 3
205 x 3
225 x 2
235 x 2

TURKISH GETUP (24kg kettlebell)
5 reps ~ both sides up/down

NOTE: Left hip has been off since terminating speed work last week. Was beginning to think maybe piriformis syndrome or tendonitis. Today, I attached J-Band to left ankle (3 x 1 minute intervals) to pull/stretch left hip, followed by 1/2 hour rolling on lacrosse ball and medicine ball over entire left hip. Range of motion is drastically improved, less pain.

Since increasing mid-torso training last month, I've been able to put more force into the track and my stride is lengthening. Maybe I'm jamming the hip (running the corners or overstriding) and it just progressively worsened. I will avoid the corners for awhile.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Wed May 04, 2011 3:44 am

May 3, 2011; TUESDAY, 5:30PM

WARMUP: Mobility; 45lb Bar – 20 reps of RDL/Shrug/Calf Raise, OHP, GM, OHS

DEADLIFT / PLYOMETRICS
135 x 5
225 x 2
275 x 2
Box jump x 4
305 x 2
Box Jump x 4
305 x 2
Box Jump x 4

4 x 100 meters – easy jog

ABS/MID TORSO - 360 reps
Alternating Straight Leg Raise (supine) x 110
Alternating Superman (prone) x 120
Reverse Crunch x 130

Mobility / J Band

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Sat May 07, 2011 4:40 am

MAY 6, 2011, FRIDAY, 5:30PM

WARMUP: Mobility – 30 MINUTES

DEAD LIFT / PLYOMETRICS
305 x 2
Box Jump x 4
400 Meter tempo

315 x 2
Box Jump x 4
50 Meter - 60%

ABS/MID TORSO – 305 reps
V-Ups – 10 sets of 10
Toe Touches (Supine with legs straight up) – 7 sets x 15
Pallof Press – 5 sets x 10 each side

NOTE: Left upper leg/hip is still sore, inflexible but seems improved since Tuesday. Preparing for track meet next Sunday in Long Beach, CA. Will keep intensity low this coming week and allow as much recovery as possible.

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jakeischillin
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Re: Takafumi Soichiro

Post by jakeischillin » Sat May 07, 2011 3:14 pm

Interesting log, what are your goals or what are you training for?

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Sat May 07, 2011 5:16 pm

jakeischillin wrote:Interesting log, what are your goals or what are you training for?
Thanks.

These were my goals at the first of the year. (I need to update the performance goals.)

2011 GOALS

Train - average 3-4 x per week
Sprint speed: 60 meters < 8 secs by March
Strength: Reintroduce weights with 5/3/1: Deadlift, Squat, Presses, Weighted Pullup, Plyometrics
Body Composition: Maintain 10% body fat
Avoid injury: Limit changes in training (introduce 1 variable at a time). Realize training is not a competition, it is preparation for competition. Attend to recovery.


Summary
- I didn't achieve < 8 secs. (My 55meter time in late February would have projected out to about 8.15)
- I recently departed from 5/3/1. It works, just not as complementary to sprint training as I'd like. The sprint training cuts into my recovery quite a bit and reduces flexibility at the ankle and hip, and I need to be cautious with my lumbar with squats and volume of lifts.
- I'm carrying some extra fat (about 11-12%). 10% is reasonable for my age (51 in a few months)...less than that starts to mess with energy levels and cuts into my lean mass to get lower.
- I'm still making critical errors in training getting me nicked up and interfering with progress - adding too many variables at once or doing things at the wrong time (i.e. too many corners too soon, long jumping at the end of speed work). I tend to lose focus when I'm training at an optimal level and feeling good - a disadvantage of training alone or without a coach.

2011 Goals (Update)
Short term:
Improve mid-torso strength (stability)
10% Body fat by July (currently about 11-12%)
100 meters < 13" by June.
Improve strength and fast twitch

Long term goals (2012) are to get back to where I was three seasons ago. 12.4" for the 100meters, 26" for 200meters. 7.8" for 60meters. Deadlift to 2.5 x body weight.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon May 09, 2011 12:18 am

May 8, 2011, Sunday 9:30AM

WARMUP – Mobility – 30 Minutes; 90lb Bar: 20 reps – RDL/Shrug/Calf Raise; 10 reps OHP; 45lb Bar – 20 GM, OHS

TGU – 95LB BAR 1/1

BENCH PRESS
135 x 10
230 x 2
235 x 2
240 x 1 rep x 5

DUMBELL (20LB/20LB)
Accelerated Dumbell Step Up 3 sets of 40 (raise first leg high, drive second leg at the top, keep torso straight)
Bulgarian Split Squat – 3 sets of 10 each side

AB/MID-TORSO – 400 reps
Reverse Crunch – 100
V-up – 100
Alternating Straight Leg Raise (supine) - 100
Alternating Superman (prone) x 100

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Tue May 10, 2011 1:19 pm

MAY 9, 2011, MONDAY, 6PM

WARMUP - Mobility - 30'

CYCLING – Stationary Rollers – Easy Gear ~ 100 - 110 rpm ~ 30 minutes (5 minutes of 30 second single leg intervals )

AB/MID-TORSO
Single Leg Plank - 4 x 1'
Side Plank - 4 x 30" each side

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Thu May 12, 2011 4:04 am

May 11, 2011, Wednesday, 6PM

WARMUP: Mobility; 3/4 mile walk/jog

DYNAMIC WARMUP
SPRINT DRILLS

TEMPO/STRIDES (1/2 on track / half infield)
10 x 50 meters, 2 x 100 meters tempo (60% effort)
3 x 100 build up

AB/MID-TORSO – 320 reps
Straight Leg Raises (supine) 4 sets 15
Toe Touches (supine) 4 sets 15
Alternating Superman (prone) 4 sets 30
Reverse Trunk Twist – 4 sets 20

NOTE: The run training today was to test my left leg/hip and keep some form without aggravating anything. The 50 meter efforts were comfortable, but noticed some tightening with the 100 meters (mostly lateral left tibia). Much improved since last week.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon May 16, 2011 1:45 am

Event: Southern California Masters T&F Championships

1 1/2 hour warmup: mobility, dynamic & sprint drills, 3 miles easy running, 3 x 50 meters buildup.

100 meters ~ 13.74 (-3 wind = @ 13.35)

NOTE:
This was my first intensity run in two weeks. My left hamstring/quad were still a concern this morning, so the goal today was adjusted - run about 95% +, stay relaxed and finish without aggravating anything. My warmup tempo was limited to nothing faster than 50 meters at 65% effort and I didn't take any practice runs out of the blocks. Headwind was a factor. I had a significant drop off at about 70 meters. My time was close to what I ran at the end of March, though I'm about 85-90% healthy right now.

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Wed May 18, 2011 1:50 pm

May 17, 2011; Tuesday 6PM

WARMUP  Mobility Drills, Halos, Figure 8s (16kg); 45lb Bar - 20 reps: RDL/Shrug/Calf Raise; OHP, GM, OHS

TURKISH GETUP (up/down each side = 1 rep)
75LB Bar x 2

BENCH PRESS / PULL-UP
225 x 1 / 85 x 1
230 x 1 / 70 x 1
235 x 1 / 65 x 1
240 x 1 / 65 x 1
245 x 1 / 50 x 1
250 x 1
230 x 3

AB/MID-TORSO - 460 reps
V Ups - 110
Rev Crunch 100
Straight Leg Raises (supine) 75
Toe Touches (supine) 75
Reverse Trunk Twist – 100

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Mon May 23, 2011 3:26 am

MAY 22, 2011, SUNDAY; 8:30AM

WARMUP: Mobility Drills, 45lb Bar – Reps – RDL/Shrug/Calf Raise; OHP, GM, Squat

TURKISH GETUP (Up/Down Each Side = 1 rep)
1 x 85lb Dumbell

DEAD LIFT / PLYOMETRICS
225 x 4 (snatch grip)
315 x 2
Plyometrics (Box Jumps x 4 / Jump Rope 1 min)
315 x 2
Plyometrics
245 x 5 (snatch grip)
Plyometrics

TURKISH GETUP
3 sets x 2 reps ~ 75lb Dumbell

JUMP ROPE
3 x 1 minute

AB/MID TORSO
Ab 45s (isometric hold) – 3 x 5 reps – 5 sec hold
Russian Twist – 10lb Medicine Ball – 5 sets - 20 reps

Takafumi
Manrammer, 3rd Rate
Posts: 370
Joined: Sat Jan 16, 2010 3:42 pm

Re: Takafumi Soichiro

Post by Takafumi » Wed May 25, 2011 1:47 pm

MAY 24, 2011, TUESDAY, 6PM

WARMUP: Mobility Drills, 45lb Bar – 20 Reps – RDL/Shrug/Calf Raise; OHP, GM, OHS

BENCH PRESS
230 x 3 ~ 5 Medicine Ball Slams
245 x 1 ~ 5 MBS
250 x 1 ~ 5 MBS
252.5 x 1 ~ 5 MBS

FLOOR PRESS
2 sets - 135 x 10

KB SNATCH
16kg ~ 5/5
24kg ~ 10/10

AB/TORSO
Hanging Leg Raise - 10
Ab 45s (isometric holds) – 5sets x 5reps – 5 sec hold
Pullover – 65lb Bar ~ 50
V Ups – 100
1/4 TGU – 65lb Bar ~ 50
Pallof Press (half kneeling) – 100

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