ME 1.3

 Day 3 - fun filler accessories and weaknesses, with a little bit of power and speed thrown in

1) 5 minutes stairs

2) prep: 2x

split stance rot. cable rows x10ea

split stance rot cable presses x10 ea

staggered stance db RDL+squat (5+5) ea.

*intent here is mobility thru motion

3) strength/power: 4 sets (I went until speed started dropping or wasn't feeling powerful anymore)

4 x smith machine reverse lunges w/ pause (90#)

5 x tall box dynamic step ups - big drive w/ follow thru

90s rest between

4) accessory: 4 sets

10 x db stationary lateral lunges (30#)

10 x plate pullovers off bench (45#)

12 x plate curl+press (45#)

5) db lateral raises - 4 times thru

ascending ladder w/ 5 reps @ each

5,10,15,20#

no rest between

60s rest between sets