Transition Week 1 of 1

Day 1 (Sunday, 1/29/12)

Band Scapular Retraction
5x15xmm

Neutral DB Press
10x40's
3x10x50's

DB Military Press
3x10x30's

KB Swing
3x10x44

Ab Wheel
3x8

Comments: This seemed productive to get in the day after the meet and get some blood flowing.  I think this is the first time I've pressed overhead with dumbbells and it was rather humbling to say the least.  Going to continue doing these.



Day 2 (Wednesday, 2/1/12)

Pendlay Rows
3x8x135

Conv. Deadlift
5x5x225

BB Shrugs
3x8x185

Ab Wheel
5x8

Band Scapular Retractions
5x15xmm

Sled Drags
6x250lbx30 feet
2x4x250lbx30 feet



Day 3 (Friday, 2/3/12)

BB Decline
3x8x165

NG DB Press
8x40
8x55
3x8x65's

Inverted Rows
3x8

Kelso Shrugs
3x15xmini

Dragon Flags
4x4

Sled Drags
4x4x250lbx30 feet

Comments: Feeling pretty good, will start my cycle for Nationals in June on Sunday.