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Old 09-03-2012, 10:23 AM   #2
Off Road
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Default Monday, September 3, 2012

Bench Press

95 lbs x 5
125 lbs x 5
145 lbs x 5
155 lbs x 5
180 lbs x 5
205 lbs x 9 reps

Db Chest Press

40 lbs x 15
40 lbs x 15
40 lbs x 15
40 lbs x 15
40 lbs x 15

Chin ups

BW x 3, 3, 3, 2, 2, 2, 2, 1, 1, 1 = 20 reps

Warm-ups x 15 yards

1) Form run (not sprint)
2) High knees
3) Butt kickers
4) Carioca
5) Shuffle
6) Fast feet
7) Skipping
8) Form run (not sprint)

Conditioning

1) Pogo jumps (20)
2) Fast feet with arm action - 30 seconds
3) Bear crawl 10 yards, Sprint 10 yards, 5 normal push ups, sprint 20 yards, 5 normal push ups.

Notes:
Starting easy on the conditioning. I will be adding a lot more as time goes on.
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