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