W.U.

  • 4 Laps
  • Shoulder Circuit
  • 30 Body Squats
  • 30 Push Ups or Scapula Squeezes
  • 30 Sit-ups
  • Bar Warm Ups
  • 30 Straight leg Dead Lifts
  • 30 Front Squats
  • 3x10 Upright Row 
  • Iron Cross 15 reps each side with each leg
  • 15 Angular Swings *standing up swinging leg forwards and backwards
  • 15 Lateral Swings *standing up swinging leg side to side

Workout

  1. @65lbs @75lbs 3x5 Jump Shrugs Clean Grip
  2. 5x2 Power Cleans @95lbs
  3. @ 75lbs 20 W.U. reps then 5x3 Back Squat @115lbs and up
  4. @ 65lbs 20 Close Grip Bench Press then 5x3 Regular Bench Press @75lbs and up

*Lower Back problems we have the Squat Machine 50 reps light weight and leg extension machine.

50 Sit-ups 5 Pull-ups 5 Dips

40 SU  5,5,

30 SU 5,5,

20 SU 5,5,

10 SU 5,5,

Stretch Down and Wipe Equipment down.