9.22.2010

Show and Go Training
Phase 1
Week 1

Weight: 165 lbs. (Weigh-in each Saturday) *Adding more calories!*

Warm-Ups Included

Working sets in blue

15 minutes of stretching pre-workout
15 minutes of foam rolling post-workout

A1. Front Squat - 5x3
45 lbs. x 10, 135 lbs. x 8, 155 lbs. x 8, 185 lbs. x 3, 3, 3, 3, 3

A2. Scapular Wall Slides - 4x8
8, 8, 8, 8

B. Speed Deadlifts - 6x2@50% 1RM
185 lbs. x 2, 2, 2, 2, 2, 2

C1. Dumbbell Reverse Lunges with Deficit - 3x8/side
30's x 8, 8, 8

C2. Off Bench Oblique Holds - 3x20 seconds/side
20 seconds/side, 20 seconds/side, 20 seconds/side

D1. Split-Stance Kneeling Abductor Stretch - 2x30 seconds/side
30 seconds, 30 seconds

D2. 1-Arm Doorway Pec Stretch - 2x30 seconds/side
30 seconds, 30 seconds

Thoughts: Man was I drenched! Awesome Awesome Awesome! Great start to this brand new program. I couldn't find anything to foam roll with pre-workout until after my workout when I found a foam roller in my garage from a previous rehab visit a couple years ago from my dad. This program is so much fun and I feel like a billion bucks. I would list the stretching and foam rolling exercises/examples, but out of respect to Eric, I can't. Tomorrow is a day of Sprints! Can't wait! If anyone has any questions about this program, let me know and I'll try to answer it the best I can.