The Plan!! BEAST MODE!!

I'm sure there will be small changes but here is my 14 day outline.  I travel to Denver on business at minimum the 1st and 3rd M-W per month so this works around that.  It gives me 11 days on and a three day break.  Therefore the rotation begins on Thursday.

Thursday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.
Friday - Lift garage #1 - Bench/Lat Superset, Incline/Hang Cleans X 8,6,4.  Lat row - 10,6.
Saturday - Lift garage #2 - Power Sets 8,8,6,6 (standing curl, upright row, overhead press, lateral fly=1 set), 10,6 X concentration curl/lying tricep extension, incline alternate dumbbell curl/standing tricep pushdown.
Sunday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.
Monday - Lift garage legs - 8,6,4 X deep squat, bench squat; 8,6 X lunge, bench step up.
Tuesday - Lift garage #1 - Bench/Lat Superset, Incline/Hang Cleans X 8,6,4.  Lat row - 10,6.
Wednesday - Lift garage #2 - Power Sets 8,8,6,6 (standing curl, upright row, overhead press, lateral fly=1 set), 10,6 X concentration curl/lying tricep extension, incline alternate dumbbell curl/standing tricep pushdown.
Thursday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.Friday - Lift garage #1 - Bench/Lat Superset, Incline/Hang Cleans X 8,6,4.  Lat row - 10,6.
Saturday - Lift garage #2 - Power Sets 8,8,6,6 (standing curl, upright row, overhead press, lateral fly=1 set), 10,6 X concentration curl/lying tricep extension, incline alternate dumbbell curl/standing tricep pushdown.
Sunday - Speed (http://www.bubbapv.com/Pages/speed.htm) set #1 with ankle weights and sled, #2 with ankle weights no sled, #3 no sled or weights.  Big pole plant/take off drills then vault.  Gym - lift legs #1, bars and secondary arms. Hack squat 8,6,4, 10,6 X leg press, leg extension/curl, seated leg curl, seated/standing calf, adductor/abductor, preacher curls, tricep extension. High bar front levers, low P-bar Bubkas 2 X to max.

Music Note - If you're new to the blog I usually post a song I heard during my workout that got me through a tough part.  I have a broad taste in music than has far more to do with the beat than the message.  Too often I want to quit and this gets me through.

TODAY - Metallica - "Master of Puppets" from their 2009 induction into the Rock & Roll Hall f Fame - http://www.youtube.com/watch?v=-EeUiqqHHJg