CHAMPIONSHIPS START IN THE WEIGHT ROOM
WEIGHT ROOM IS OPEN MONDAY - FRIDAY FROM 2:15 UNTIL 4:00
DY STRENGTH AND CONDTIONING STAFF
MID-YEAR TESTING
DURING THE WEEKS OF 1/24/11 - 2/4/11 IT IS IMPORTANT THAT YOU GET YOUR 1 RM MAX ON BENCH PRESS, HANG CLEAN, AND SQUAT
OFF-SEASON WORK OUT JAN 5TH - MARCH 13TH
DAY 1
4 SETS 10 REPS
HANG CLEANS
BENCH PRESS REG. GRIP
INCLINE PRESS REG. GRIP
BENCH PRESS CLOSE GRIP
INCLINE PRESS CLOSE GRIP
HAMMER MACHINE CHEST
NOSE BREAKERS
ABDOMINALS 200
CRUNCHES
LEG LIFTS
SIT UPS
TWISTS
ETC
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DAY 2
4 SETS 10 REPS
SQUATS
STANDING SHOULDER PRESS WIDE GRIP
STANDING SHOULDER PRESS CLOSE GRIP
MILITARY PRESS
ARM CURLS CLOSE GRIP
HAMMER MACHINE SHOULDER
SEATED ROW
ABDOMINALS 200
CRUNCHES
LEG LIFTS
SIT UPS
TWISTS
ETC
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DAY 3
4 SETS 10 REPS
HANG CLEANS
BENCH PRESS DUMBELLS FLAT BENCH
INCLINE BENCH PRESS DB INCLINE
CHEST FLYS FLAT BENCH
TRICEPS PUSH DOWNS
TRICEPS MACHINE
ABDOMINALS 200
CRUNCHES
LEG LIFTS
SIT UPS
TWISTS
ETC
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DAY 4
4 SETS 10 REPS
MAN MAKERS
DB SHOULDER PRESS SEATED WIDE GRIP
DB SHOULDER PRESS SEATED CLOSE GRIP
SHOULDER FLYS WWE'S
LAT PULL DOWNS
UP RIGHT ROW
LEG CURL / LEG EXTENSION
ABDOMINALS 200
CRUNCHES
LEG LIFTS
SIT UPS
TWISTS
ETC