Monday- the guys

Shirt work-
Raw warm ups x5 then 1 set at 90%x3, then shirt on.
Pin 7 (same as three boards) 2-3 sets x3,
Pin 6 (same as one board) 2 sets of singles.

I went Pin 7: 365x3, 385x3, 405x1, 425x1
1 Board: 425x1, 435x1 miss.

Brandon did 245x1 real strong and several sets of 225 x1 he is coming along nicely.

My shoulder is maybe 65% right now, so tonight was great considering. I am hoping to get 10-15% more out of it by the worlds, which is 5 weeks away, but we'll see.

Monday- the girls

20 minutes of Nordic trac
Ball Squats- 3x10
Banded leg curls- (purple bands) 3x15
Single leg Calf raises- 3x12 (hold a single db in the same hand as the leg your using)
Ball sit ups- 3x15
Denise Austins- 30 reps   

Tuesday- the guys

Upper back

Hammer curls- 3x10
Total Gym strict curls- 3x10
Pull ups- 35 reps
Arrow Pulls- 3x10 (green bands)
Straight arm Lat pull downs- (green bands) 3x15
Abs- v-ups 30 reps, crunches 30 reps, Denise Austins 30 reps

Monday- The guys

Competition Bench Cycle-
Brandon- Warm ups x5 then 90% of raw max x 3, reverse bands (purple): 100% x3, added 20 lbs x3, added 20 lbs x2, added 20 lbs. and did two singles.
Banded close grip Bench: (mini band) 80% x3, did three sets.
Laterals- 3x10
Abs- Body curls- 60 reps

Coach- warm ups: several sets x5, then put on the Rage X- 335x3, 365x3, 405x1 2 boards, 425 x1 2 boards, 425x1 1 board. Reverse bands (purple) 425x2, 405x3
Db floor bench- (rehab) 60's 3x10 shoulder still not right.
Tower push downs- 4x15 max weight
Total gym Tri extensions- 4x15
Abs- Crunches 50 reps, Denise Austins 50 reps.

It was a good night. Brandon did great. My shoulder is getting better, but still has a long way to go.    

Tuesday- The guys

Upper Back work

DB curls- 4x8
Arnold curls- 4x8-10
Single Arm Bent Rows- 4x10
Banded lat pull ins- 3x10-12
DB high pulls- 3x6
Plate shrugs- 3x12
Abs- 30 crunches, 25 body curls, 15 ab wheel.

Monday- The guys

Bench- warm ups x5 for several sets then worked up to a max effort triple. Everyone else was doing shirt work. Brandon Presto did reverse bands in the rack working up to 3 heavy sets of 3 reps. We used purple bands on these for Presto. Dale also did reverse band work.

I did several warm ups with an old inzer shirt that protects my bad shoulder, then I put on my open back Rage X and went: 365x3, 385x3, 405x3, 425 x1 off 2 boards, and 425 x1 off 1 board. Then I did 455 reverse bands x1 rep. Considering that my shoulder is junk tonight went awesome.

Alternate Shoulder Press- 3x5
Laterals- 3x10
Close grip bench- 3x6
Abs- 50 Body curls

Thursday- the girls

Plyo cards- Use three cards and reshuffle after each set. Do three sets.

Step ups- (you can add db's if you want)
Jumping Jacks-
Crunches-
Single leg V-ups-
Push ups-
Shoulder Press- ( 10 lbs. db's)

20-25 mins of spinning, or walking.

Thursday- the guys

Box squats- warm ups x5 reps, then try 1 or 2 max effort triples. I went 365x3, 405x3, 445x3.

Leg press- 3x10

Db Single leg stiffs- 3x7 I went 70's in each hand on these

DB high pulls- 3x6-8 I went 75's on these.

Abs- Ab wheel- 20 reps, Crunches- 50 reps

Tonight was good just Dale and I tonight, but it went well. My knee is still not right but getting better.      

The girls- Tuesday

Nordic trac (you can use a spin bike or stair climber) 20 mins
Ball Squats- 3x10
Leg curls- 3x15
Stiff leg deads (very lite) 10 lbs medicine ball or plate. Keep the weight very close to you body. 3x10 If you have back pain DON'T do these.
Abs- Plate Passes- 2x10, Denise Austins- 20 reps 

Tuesday

The guys-

Hammer curls- 4x10
Arnold curls- 3x10
Single Arm Db rows- 3x12
Banded close grip pull downs- 3x15
Abs- Crunches- 25, Denise Austins- 25, Ab wheel 20 reps

Monday

The guys- Shirt benching. My shoulder is not good, but I decided to give it a go. I used some loose fitting shirts to warm up in to protect my injuried shoulder, then I went 365x3, 385x3, 405x3 off 2 boards. I was real happy with these as my shoulder is a mess, so 405 x3 here is great.
John and Brandon did real well today as they are learning how to shirt bench.

Close grip tri lock outs- (4 boards) 4x6
Laterals- 3x10
Banded face pulls- 3x12
Tower Push downs- 4x12
50 Body curls

Friday

Hi everyone. I did a workout today because we didn't workout Thursday do to a Reno High football game.

Pin Squats- warm ups x5, worked up to a couple of heavy sets of 5. 365x5, 405x5, 435x5.
Rack Pulls- (pins set two inches high) warm ups x5 then 2 heavy sets of 5, I went 365x5, 405x5, 455x3.
Leg Press- 3x10
Abs- Crunches 50 reps, Denise Austins- 40 reps

Tonght was good. Peter workout with me, which was cool. I am still battling an issue with my right knee, so I squated with a real close stance tonight and my knee felt a lot better, so we'll see how this works out. I have'nt pulled anything heavy since I strained my lat a few weeks ago so tonight felt good pulling some weight. All in all a good night.        

Tuesday

The guys-

Alternate Db Curls- 4x8
Arnold Curls- 3x10
Supported Db lat pulls- 3x12-15
Banded Lat pull downs- Use green or blue bands on these. 3x12-15
Shrugs- 4x12
Abs- Knee ins on an Incline- 50 reps, 50 Crunches