Wk 1 Day 2 - ME Squat 10.18 (+Women's Lax and Softball)

So due to my travel plans this week I had to squat today instead of tomorrow. It went extremely well, even though I did not get enough sleep, and had a lot of groups in the morning.

1. Safety bar squat - up to 450x1 (30lbs PR)

2. Back down singles @90% - 6x1 (420... should have been like 405, but I was feeling froggy, and wanted to keep 4 plates on the bar lol)

3. Speed Deadlifts - 8x1 @50% (285)

4. RDL - 315x5, 405x5, 455x5

5a. Elevator Row - 4x8

5b. Hanging Leg raises - 4x10

Lets see how the rest of the week of training goes in Florida. If I don't update, I apologize but I am visiting my girlfriend for her white coat ceremony in med school.

As for the teams, women's lax did:

1a. Banded KB Swing 6x5

1b. Weighted Hip Jump 6x3

2. Back Squat 5x5

3a. GHR 4x10

3b. Pushups 4x12

3c. Bodyweight Rows 4x15

3d. Band Pull Aparts 4x30

Prehab circuit of 4 way band retraction series, Bulldog glute circuit, fat bar timed hold and TKE.

We finished up with torso as a team - 200reps

Softball also lifted today, they did:

1a. Overhead reverse medball throw - 20 reps

1b. Med Ball Side throws - 15 ea

2. Push press - 6x4

3a. Pushups 4x10

3b. Bodyweight Rows 4x10

3c. GHR 4x10

3d. 3 way shoulder raise (like a cuban press broken into steps) - 4x10ea

Torso - 200 reps

As you can see, Lax does a bit more volume and they have a huge focus on prehab/rehab. Softball is mainly in to increase force development and increase posterior chain stability and strength. the goal with softball is also to progress them to full olympic movements, as it has been requested that they incorporate them.

Hope this was as interesting to read as it has been to write... its been a LONG day!