Happy Halloween everyone!
Today's Health Tip: Try not to eat too much candy......but remember what it's like to be a kid and get excited about it.
Mr. Bowie will be available to open the fitness center after school this week for after school users. Regular days and regular hours. Thanks Mr. Bowie!
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows
Program 2 - Strength - Week 2 of 3
Monday Tuesday Wednesday Thursday Friday Saturday/Sunday
Low 1 Up 1 OFF Low 2 Up 2 OFF
Low 3 Up 1 OFF Low 4 Up 2 OFF
Low 4 Up 1 OFF Low 5 Up 2 OFF
Lower Workout:
A1. Back Squat
Low 1 4-5 Sets x 7 reps (4,1,x,1) 75% of your 3 rep maximum
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
Low 3 4-5 Sets x 5 reps (4,1,x,1) + 5%
Low 4 4-5 Sets x 7 reps (4,1,x,1) Use Low 2 weight
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps
Upper Workout 1:
A1. Push Press
Week 1 – 4 sets x 8 reps (2,1,x,1)
Week 2 – 4 sets x 7 reps (2,1,x,1) add 5% to week 1
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps
Upper Workout 2:
A1. Bench
Week 1 – 4 sets x 8 (2,1,x,1) 75% of your 3 rep maximum
Week 2 – 4 sets x 7 (2,1,x,1) + 5%
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)
Program 3 - Strength & Conditioning - Conquest
A. Back Squat 4 sets of 5 reps at max weight drop 10lbs immediately do 2 more reps
B. AMRAP 15 minutes
5 Wall Ball Shots
10 KBS 53/35
15 Sit Ups
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