Thursday

The guys-
Leg press- 2-3 warm ups x8 then 4x8
Belt Squats (Ironmind belt) 1-2 warm ups x10 then 3x10
Bicycle hams- 3x30 sec. Purple bands
Romianian deads- 60%x5, 3x6 at 80% 3x6, Use deadlift max for percentage.
Abs- 50 Bent knee sit ups-50 reps, 30 v-ups.

Coach's-
Squats- Max effort gear work- warm ups x 5, 3's, then briefs and squat suit on straps down. 455x2, 515x2, 565x1, 585x1, 625x1 Reverse bands, 640x2 reverse bands.

Rack pulls- pins set 1 inch below normal- 225x3, 315x3, 405x1, 495x1, 435x4.

Front squats- warm ups and then 255x4x3
Banded bicycle hams- 3x30 sec.

Abs- V-ups 50, Denise Austins- 25