Nov.8, 2011

We will now be open on Wednesday's.  Ms. Firkus will be in opening the fitness center for users now that volleyball is done.  When you see her make sure you give her a big thank you.



Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 3 of 3

Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension

Program 2 - Strength
Upper Workout 1:

A1. Push Press
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

Program 3
A. Back Squat 5 sets of 3 reps
B. 3 Rounds for Time
50 Double Unders
12 Deadlifts @ Bodyweight
21 Box Jumps at 36/24

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