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ROAD TO WRESTLEMANIA.doc

ROAD TO WRESTLEMANIA.doc

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Published by Indy Jones
Triple H Training Part 2
Triple H Training Part 2

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Published by: Indy Jones on May 21, 2013
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ROAD TO WRESTLEMANIA: THE WORKOUTS
MONDAY (morning):"Tempo" Prowler Sprints w/ active recoveryMONDAY (night):Max-Effort Upper Body Strength TrainingPurpose = Improve Upper Body Strength / Increase Neural Drive / Muscle-Building
The Game's UPPER BODY WARM-UP
SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)Sleeper Stretch x 20sec each armSupine on Foam Roller "Snow Angels" (palms up) x 10Kneeling Side-to-side Pec Stretch x 5 each sideLying "Y-Handcuffs" x 10Push-up Plus x 15Mini Band Face Pull + External Rotation x 10Underhand Mini Band Pull-aparts x 15Mini Band "Shoulder Dislocations" x 10Lat Stretch x 20sec. each side3-Way Shoulder "Drop-Catch" Neural Activation Series x 5 reps each way
The Workout
 
1. 3-Board Bench Press: *5 sets of 3 reps*Last 2 sets were performed with 102% of bench press 1RM.2A. Weighted Push-ups, neutral hand positioning (80lbs. chain on back): 15, 15, MaxReps2B. Underhand Mini Band Pull-aparts: 35, 35, 303A. Bent-over DB Rows (heavy): 3 x 8 each arm3B. Jungle Gym Face Pull + External Rotation: 3 x 124A. Single Arm Dumbell Shrugs (non-working hand behind back): 3 x 8, hold eachcontraction for 2sec.4B. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz): 3 x 12 each arm5. *Heavy Sledgehammer Tire Chops: 4 x 8 each side*These are performed with a custom-made 35lb. sledgehammer.---------------  TUESDAY (morning)BoxingPurpose = Increase Upper Body Power / Aerobic & Anaerobic Conditioning
The Workout
Hit punch mits using various combinations for five, 5-minute rounds. Rest 60seconds between each round.
 
TUESDAY (night)
Dynamic-Effort Lower Body Strength Training1A. Barbell Box Squats: 6 sets of 3 w/ 80% 1RM1B. Box Jumps: 6 sets of 3-5 jumps2. Barbell Bulgarian Split Squats (chain-suspended weight): 3 x 8 eachleg3A. Barbell Hip Thrusts (*feet ABducted & externally rotated): 3 x 103B. Core Statics - Lateral Shuffles (anti-rotation): 3 x 5 each way
WEDNESDAY (night)
Boxing & RestorationPurpose = Increase Upper Body Power / Aerobic & Anaerobic Conditioning / Speedup recovery and cut down on soreness in preparation of weekend workouts The Workout(s)-Hit punch mits using various combinations for five, 5-minute rounds. Rest 60seconds between each round.-90 minutes of Fascial Stretch Therapy and Active Release Technique

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