Wednesday 2/18

You decide today.  Either you can go heavy or explosive.  I am going to do the explosive workout today.

If you go heavy you will be doing...you can always start at 12 reps if you want to add more

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

2014-2015 Workouts

or you can do an explosive day...

Explosive Day.  Legs/Chest/Shoulders

1.  Super Set 1=Dumbell Swings and Med Ball Slams (Will Show you) YOU GO..YOUR PARTNER GOES

5 Sets of 8 to 10 reps.  Go up in weight each set with the Dumbell Swings
20 reps of the Med Ball Slams

2.  Super Set 2=Non Throwing Arm Dumbell Snatches and Wall Balls (Will Show you)

5 Sets of 8 to 10 reps.  Go up in weight each set with the Snatches
20 reps of the Wall Balls

3.  Super Set 3=Cleans and Med Ball Rotational Wall Balls

5 Sets of 8 to 10 reps.  Go up in weight each set with the Cleans
20 reps of the Med Ball Rotational Slams