MONDAY
12/03/18: MONDAY
Warm Up/ Fitness: 15 minutes
1st minute: 20” box jump: 5 reps & body weight squat: 5 reps (perform continually)
2nd minute: slam ball: 20 reps
3rd minute: 25 push ups
repeat the above: 5X
Work: Dead Lift: 10 - 15 minutes
use first 5 - 10 minutes to get to WORK weight
80% of max: 1 - 2 reps
Example: 300 lb max = 240 lb work weight
perform required reps every minute for 5 minutes
Work: Chest: 4 sets on ALL
barbell press of choice: 6 reps
dumbbell press of choice: 12 reps
Work: Assistance: Triceps: 3 sets/ 15 reps on both
bench dips
flat dumbbell (2) skull crusher (twist bells at top)