Thur: 8/11/16, upper, sprints

530am: 

Cold shower 

Then: 

Upper body band work 

Then: 

Bench press:

1 x 20 @ bar 

5 x 135

5 x 155 

9 x 175 

Then: 

5 x 5 dhnk pullups 

Then: 

10 x bench press @ 95 

10 x inverted rows 

- 5 rounds 

Then: 

Hammer curls w/ 3 sec squeeze at top @ 35

Tricep extension 

Then: cool down 

Upper body band work 

Then:

Long dynamic stretch 

Coach private lesson x 90 min 

In the PM: 

8 x 100 yard sprints on soccer field 

Then: 

2 x 5 dbl kb press @ 2 x 45 

2 x 5 Goblet squat @ 80

6 x 10 2h swing @ 80 

3 x (6-1) dhnk pullup ladder 

4 x 5-1 push-up/FLR ladder 

Comments: 

Good balanced session.