Wednesday 1/28

"SEVEN" Explosive Dumbbell Circuit

Perform each exercise SEVEN times and move on to the next one.  Once you finish your partner will go.  You will perform the circuit SEVEN TIMES.

1. Dumbbell Swing
2. Push Up with Dumbbell in Right Hand
3. Non-Throwing arm Snatch
4. Single Leg Deadlift Left Hand
5. Push Up with Dumbbell in Left Hand
6. Explosive Goblet Squat
7. Single Leg Deadlift Right Hand

I will show you a few of the moves.  You will be moving fast.  Time out your circuits.  Try to stay the same time on each circuit.

Wednesday 1/21

Front Squat and Deadlift Day

Go up five pounds each side if you did all your reps last week.  Check your weights here and then check in your new starting weight for the date 1/21.

2014-2015 Workouts

Put the Front Squat weight in first and then the Deadlift...

Example Lange Starting Weight for 1/12:  135, 225

Here is the workout: 56 Total Reps!!

Front Squat and Deadlift
10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

Write down your starting weight and if you did all the reps you will go up 5 pounds each side next week.

Wednesday 1/14

Today is an explosive day.  You will be doing a bar complex.  

5 Sets 5 Reps.  Same weight each time.

Get a bar..at least 75 percent of your three rep thruster max. Clean to Thruster to Straight leg Deadlift




You will be doing a clean, straight to a thruster, straight to a straight leg deadlift.  That is one rep.  Five times and you complete the set.  Rest 2 minutes before your next set.  If it is too easy add a little weight for the next set.

After you finish your 5 sets you then need to do 5 sets of 10 of overhead barbell rotations

Monday 1/12

Welcome back to workouts.

EVERY MONDAY WE WILL BE DOING THE SAME WORKOUT

Your objective is to go up in starting weight each week.  You want to finish all your sets and if you finish all your sets you will go up the following Monday.

You will be doing two lifts.  When you finish you need to check in your weights under the correct date in this document.

2014-2015 Workouts

Put the Front Squat weight in first and then the Deadlift...

Example Lange Starting Weight for 1/12:  135, 225

Here is the workout: 56 Total Reps!!

Front Squat and Deadlift
10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

Write down your starting weight and if you did all the reps you will go up 10 pounds the next Monday.