Wednesday 11/26

Get in a workout before Turkey Day!!!  Explosive Day and Core Day!!  You will be with one other person in your group.

1.  Shoulder Plate Rotation Warmups..I will show you.

                      Sets of 45 seconds to a Minute

2.  Super Set 1

Dumbell Swings and Minute Plank Dumbell Moves (Will Show You)

Do both exercises and then have your partner go.  Rotate

8 Reps
8 Reps
Add Weight
6 Reps 
6 Reps
Add Weight
4 Reps
4 Reps

2.  Super Set 2 

Cleans and Landmine Rotations (10 Each Time and I will show you)

8 Reps
8 Reps
Add Weight
6 Reps 
6 Reps
Add Weight
4 Reps
4 Reps

Monday 11/24

HEAVY LEG DAY TODAY

1.  Shoulder Program.  4 Sets of 15 Reps.  Do a solid weight and SLOW DOWN.

2.  Front Squats

10 Reps (75 Percent of your 3 Rep Max in front squats)
Rest
10 Reps
Rest
Add 5 pounds each side
8 Reps 
Rest
8Reps
Rest
Add 5 pounds each side
Rest
6 Reps 
Rest
6 Reps
Add 5 pounds each side 
4 Reps
Rest 
4 Reps

3.  Straight Leg Deadlift 

10 Reps (50 to 60 Percent of your 3 Rep Max in regular deadlift)
Rest
10 Reps
Rest
Add 5 pounds each side
8 Reps 
Rest
8Reps
Rest
Add 5 pounds each side
Rest
6 Reps 
Rest
6 Reps
Add 5 pounds each side 
4 Reps
Rest 
4 Reps

4.  3 Sets of Minute Farmer Walks!!  Get a weight that works for a minute and then check it in in the google doc!!

Wednesday 11/19

I bet your legs are a little sore.  If you did the lunges correctly..your glutes and hamstrings should be sore.  Today we are going to focus on three things.

1.  I am going to teach you the shoulder workout routine.  You will do it as a warm up on your explosive days.  Every Wednesday.  

2.  Thurster declining pyramid.  I am going to give you an example of what you would do.  You can use the bar or dumbells if needed.  The bar is 45 pounds or if you can find the smaller bar it is 20 pounds...

If my 3 rep max is 115 pounds

10 reps- 40 percent of 3 rep max..would be 45 Pounds (The bar!!) or if heavy do 30 percent 35 pounds...
Rest and Add 5 pounds on each side 
9 reps-55 
Rest and Add 5 pounds on each side 
8 reps-65
Rest and Add 5 pounds on each side 
7 reps-75
Rest and Add 5 pounds on each side 
6 reps-85
Rest and Add 5 pounds on each side 
5 reps-95
Rest and Add 5 pounds on each side 
4 reps-105
Rest and Add 5 pounds on each side 
3 reps-115 (This is going to be hard..drop the weight each time if you have too..)

3.  TEAM GAUNTLETS.  Once everyone is done around 4:15.  Seniors will run Gauntlets.  You at least have to do two..maybe three?  Rest around a minute and a half or two minutes in between.  

Monday 11/17

These first few weeks are to build up muscle endurance/grip strength and test your mental strength!!

This is a simple workout.  You will be completing 300 reps.  They will all be lunges. You will be doing 150 per leg.  

You must use weight..at least 30 percent of your Front Squat Max.  So if I could front squat 185 pounds..my 30 percent would be around 55 pounds.  I would take two 25 pound dumbells to perform my lunges.  That is light!  If you are a beast and want to work on your grip..use plates instead.  MUCH HARDER.

You have to do a variety of lunges. 

Forward lunges
Backward lunges
Step Ups
Clock lunges
Box lunges
Single Leg on a Bench lunges

Look them up.  The objective is to do a set of 10 to 20 and then rest a minute or so. Pick them back up and start again.  

You must finish the workout by 4:15.  If you finish faster you used a weight that was too light.  If you do not finish you were being lazy.