Coach's Training Thursday 6/8/17

Ok Everyone,

Let's do a Power Circuit for your Back and Chest.

Supported Machine Rows- 12 reps. (220 lbs.)
Db Rows- 10 (125 lbs.)
Push Ups- 25 I did 45 reps on the last set.
Incline Db Flyes- 10 (50 Lbs)
Ab Wheel- 15 reps

Do 3-4 sets as heavy as you can.

Coach

Coach's Training Tuesday June 6, 2017

Hi Everyone,

Legs and Deads tonight.

Prowler Ryan Pushes- These are backward pushes down 30 yards and back. I had 180 lbs. on a 75 lbs sled.  We did 3 sets.

Sumo Rack deads- I used blocks so that the plates were 2 inches off the floor. We did 6 sets of 5 reps.
I finshed with 455 x 4 reps.

No abs!

Coach

Coach's Training Monday 6/5/2017

Shoulder work-

Push Presses- 6x3 I worked up to 190 x3

Db Alternate Shoulder Press- 5x5  I worked up to 75's

Banded Laterals- 5x15

Abs- V-Ups- 30, Toe Touches- 30, Body Curls- 20

Enjoy,
Coach

Coach Training Thursday

Ok,

Lets do a power circuit-

Prowler Push sleds-  Push down and back 30 yards. I started at 180 lbs plus the sled and worked up to 280 lbs.

Vertical Leg Press- 6x10 worked up to 525 lbs.

Power Lift Good Mornings- These are done in a power rack. The pins are set so that your shoulders are at the same height as when you deadlift.  Start from your normal squat stance and slightly bend your knees and then push your butt back as far as possible until you touch the pins and then lift the weight back up with just your back. Don't use your legs.  6x5  I finished with 405.

Banded Leg Curls- Grey bands- 3x25

Abs- Bent Knee Sit ups- 30, Toe Touches- 30, Denise Austin's- 30

Coach

Coach's Training Tuesday

Hi Everyone,

Let's get back to work!

Sitting Db Shoulder Press- 6 sets or 5 reps. I finished with 75's on these.  Make sure that you lock out each rep.

Standing Strict Shoulder Press- 5x8. I finished with 145 on these, again make sure to lock out every rep.

Banded Side Laterals- I use the monster mini band for these- 3x15

Abs- Ab Wheel- 20 reps, 30 toe touches. 30 Hip Ups (Denise Austin style)

Have Fun,
Coach