Thursday- the guys

Kettlebell clean and press for 3 sets of 10. The kettlebells weigh 47 lbs. each. I did this for a warm up.

Bench press- warm ups 3 sets of 5 reps, then 3x6 The last set is the most weight you can do for 6 reps.

Sitting behind the neck shoulder press- 1 warm up x6, then 2x6. Again the last set should be the heaviest you can do.

Hammer curls- 4x10

Tricep push downs- 4x15

Abs- Body curls- 50 reps.

I did this as a whole body workout to stay sharp until next week. Next week we will begin to train for a SPF meet March 1.

George