Training - Wednesday 9th May 2007

Warmups
Giant sets
Pushdowns: 2px12x3
Facepulls: 2px12x3
Fatman rows: 0x12x3
Pushups: 0x12x3
Woodchoppers: 2px20x3
Band stomps: px12x3
Band TKE: px12, 2px12x2

Accessory
Ballistic Benching: warmups, 40(88)x3x3, 50(110)x3x3, 45(99)x3x3
Plyometric pushups: 0x3x4
Box jumps: warmups, box x2x4

Supplementary
Treadmill: 15mins moderate

Notes
I have a goal for ballistic benching now. I want the bar to hit the top of the smiths machine with no weight added. I also have a landmark to gauge my 'speed'. I set a height goal on a pin, and then attempt to hit it with each throw.
Day was good, speed was good.