Tuesday, September 29, 2009

Wednesday--heavy...

Time to work some heavy lifts!! You will be adding weight to each set as your work towards your 3-rep max. You should expect help from your spotter as you get near the end of each set.

WARM-UP
3 person warm-up
1--barbell warm-up
2--push ups
3--air squats

STRENGTH WORK
Bench 5 x 3 ascending
Incline Bench 3 x 5 ascending
Squats 3 x 3 ascending

After each set, perform 10 tee-pees & 20 crunches. You have 11 total sets, so you'll do a lot of core work!

FINISH...
--10 lunge jumps (5 each leg). Do a lunge, then jump up & switch legs & back into the lunge.
--10 squat jumps. Do a full squat then explode up & jump as high as you can.
--stretch

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