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.