April 19, 2016 – Week 4, Day 1

Dynamic Warm-ups

Plyometric Push-ups
(regular)
bwx3
(plyo)
bwx3
bwx3
bwx3
bwx3

12” Log Jerks (explosive)
90x5
90x5
125x3
125x3
155x1
155x1
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

23 Minutes of Stretching

Comments: I’ll be honest; I was expecting a deload week with the usually 3 hard, 1 light from past cycles. But it makes sense with the ballistic nature of the training that things could be extended. Into the push-ups. No issues with that double tap push I had been having. My upper back was definitely feeling in from the catch at the bottom of the plyo pushes. Log up next. Same sets, just added a little weight. I felt like I was ready on that first set. Breathing is more focused and improved as I barely got a headache from the sets. I did feel like I was maybe waning by the end but still lots of power. Benching followed. Luckily, no issues with securing a bench. Same weight but two more sets. I definitely felt slow on the first set. I feel like I did get better though. Trying really hard not to do that triceps thing on these. Definitely a lot of sets with this kind of output. Forearms weren’t really sore so band pull aparts were fairly easy again this week. Light stretching and then food. Debating on whether to go with the next workout tomorrow or rest a day and then do it. The split last week seemed to work quite well and I hadn’t been thinking about moving the days around as I was so used to the gym being closed on Thursdays from previous cycles.