Remember, this week you'll be tested on squats & cleans using your 3-rep max.
WARM-UP--2 times
-barbell warm-up
-shoulder girdle w/pvc
-push ups
STRENGTH
Bench 5 x 7 start at 60% of max & add weight as necessary
Squats 5 x 3 start at 75% of max & set new 3-rep max
Power Shrugs 3 x 12 using heavy weights
--after each set of shrugs, use dumbbells for 8 reps of bicep curls
Pull Ups (if time) 3 sets of max
CORE 3 rounds
Group Rotation (30 secs each):
-crunches
-plank
-hanging knee raise (from pull up bar, hold knees up for 30 secs)
-seated med ball twists
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