Tuesday and Wednesday 11/26 and 11/27

You will be coming one of these days.  If you want to come both days you can do the workout I am doing. Your choice but you have to let me know!!

This week is slow and heavy.  We need to build up some strength.

You need to check in and I will show you the shoulder warm up!!  The warm up is great for shoulder strength.  Here is a video is you want to watch YTWL RAISES (3 Sets of 8 reps)

Here is the progression for each lift.  Please follow the directions:

2 Sets of 10 reps
2 Sets 6 Reps
3 Sets 4 Reps
1 Set 15 Reps

8 Total Sets for each exercise!!!

Here are the exercises:

Dumbell Bench 
Front or Back Squat..your Choice
Single Arm Dumbell Rows (This guy is huge)

Wednesday 11/20 Workout!!

Day two WOD (Workout of Day)

I was impressed with you guys on Day One.  Keep going after it. Today is an explosive fast lift day.  Very Crossfit oriented.  I want to workout..so who is Lange's partner?

Warm Up=Get your phone to time
30 Jumping Lunges
3 sets of 30 second planks

Partner Work Out=You will be with a partner...you go..your partner goes.  Someone always working. This should only take like 25 minutes.

10 Thrusters             Better link? 
10 Barbell Rows (FYI..this girl is more beast than you)
10 Straight Leg Deadlift
10 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
10 Situps (Lock your feet under that bar and do full sit ups!!)

YOUR PARTNER GOES THEN YOU ADD WEIGHT (Like a 2 and half or a 5 on each side)

THEN YOU DO....

9 Thrusters
9 Barbell Rows (FYI..this girl is more beast than you)
9 Straight Leg Deadlift
9 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
9 Situps (Lock your feet under that bar and do full sit ups!!)

YOUR PARTNER GOES THEN YOU ADD WEIGHT (Like a 2 and half or a 5 on each side)

THEN YOU DO....

8 Thrusters
8 Barbell Rows (FYI..this girl is more beast than you)
8 Straight Leg Deadlift
8 Push Ups on the Bar (Drop the bar and do the pushups with your hands on the bar)
8 Situps (Lock your feet under that bar and do full sit ups!!)

GO ALL THE WAY TO 1!!!

Whole Team Work Out=
We are going outside and doing some resisted sprint work.  Bring your warm clothes.

Monday 11/18 Workout!!

Here we go!!  For the first month we are going to focus on getting strong and used to all the exercises. THE WEIGHT ROOM WILL BE CROWDED and CRAZY.  We are going to start easy to get most of you adjusted.

Check in with Lange and then do your warm up.  I will print this out everyday so you can look at it in the weight room.

3:30 to 3:40 Warm up=75 squats without any weight and 40 Push ups.  You can break them up or do them straight.  

3:40 to 4:30 Individual Work out=GET A PARTNER.  You go, your partner goes, you go, your partner goes.

For every lift you will be performing 4 sets.  

2 sets at 8 reps

then add weight 

2 sets at 4 reps GET HEAVY PUSH YOURSELF.  You will not make any progress without pushing yourself.

You need to do:

Front Squats 4 Sets

Deadlift 4 Sets

Single Arm Dumbell Chest Press 4 Sets (Ball or Bench)

Single Arm Cable Lat Pull Down 4 Sets

4:30 to 4:50 Team Work=Farmers walks competition Frosh=50 Pounds, Soph=60 Pound, Varsity=80 or 90?

Workout Check in Document with Weights for Testing