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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