Week of 3/10/19 Training Rae-Ann Miller

5/10/19 Max Effort Upper:  Warm Up- Talk junk to your training partners

Bench Press- work up to 150 lbs 3 x 10

Reverse Hyper Rows – 5 x 10

Pulldowns – 5 x 10

Hammer Curls – 3 x 8

Alternated DB Curls – 3 x 8

5/13/19 Dynamic Effort Upper:  Warm Up- Wash Dishes

Speed Reps (3 Grips) – 85 lbs 9 x 5

Seated Military Press – 3 x 10

DB Floor Presses – 5 x 10

DB Front Raises – 5 x 10

DB Side Lateral Raise – 5 x 10

Band Pull Aparts – 5 x 10

Band Push Downs – 1 x 100

5/15/19 Squat/Deadlift:  Warm up- Put shoes, knee sleeves and briefs on

Full gear- Box Squat- Strong & Average Band

430 lbs x 2

480 lbs x 2

520 lbs x 2

Speed Deadlift – 185 lbs 8 sets of 1

Glute Ham Raises – 3 x 10

Standing Band Crunch – 4 x 15

with Jeff and Rae-Ann Miller