WARM-UP
3 person warm -up
-barbell warm-up
-overhead squats w/pvc
-push ups
STRENGTH
Bench 5 x 5 reps @ 75% of your max
--when your 5 reps are done, do 10 plyometric push ups
Deadlift 4 x 5 reps
--weight needs to be getting heavier, but maintain lumbar curve!!
Thruster 2 x 15 reps
--This should be difficult to finish
-Level 1 115#
-Level 2 95#
-Level 3 75#
-Level 4 55#
-Level 5 45#
CORE
Side Plank 2 x 45 secs (twice each side)
One Legged Toe Touch (balance on one foot, keeping leg straight bend at waist to touch toe) 2 x 30 secs (twice each side)
Push Up Plank 1 x 90 secs
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