05.14.2007 - Weight Room - Matt, Jon Hall, Jose, Drew, Akil, John Watkins


1. Warm-up front squat to clean (whatever warms you up adequately)

1a. 5x Clean to Front Squat
1b. 5x each side single-arm dumbell snatch

(go directly from a to b, you can rest once you've finished both)

- 3 sets total.

2. Tag-team style:
- 60 seconds of step-ups onto 12" box (we used the gray ones in cabot) with dumbells, then DIRECTLY AFTER, with same dumbells, walking lunges down and back (I did the length of the turf in the weight room, you can estimate about the same)
- Once you go down and back, your partner grabs the dumbells and does the same thing.
- The only rest you get is how long it takes your partner to complete his/her rotation.
- 3 sets total (per person)
- If you dont have a partner, just time how long each rotation takes you, and rest for that amount of time until you go again.

3. Overhead push press (use your legs!) straight into body rows w/ elevated feet
- 15-10-5 no rest
- that means, 15 push presses to 15 body rows, to 10 push presses to 10 body rows, to 5 push presses to 5 body rows. Go directly from one to the next, no rest until you are completely done.

4. Last Sets
- 10x full-body crunches (crunch both upper body AND bring knees into chest)
- hold in crunched position for 10 seconds
- 5x each side full-body crunches (opposite elbow touches opposite knee, and feet stay off ground)
- hold in crunched position for 10 seconds
- 10x full-body crunches
- hold in crunched position for 10 seconds
- 5x each side full-body crunches
- hold in crunched position for 10 seconds
- hint: you should try to keep your feet from hitting the ground throughout the whole workout.

- 25x back entension (no weight)

- 1 minute med ball slams (use as heavy as you can)

Go through these 3 excercises one more time each. Rest as needed between everything.


- I finished up with 2 minutes of jumprope, and some light stretching

- Then, 1.5 mile jog, easy - moderate pace
- if you're like me, your legs were real tight after the workout, so this jog helps to ease the tightness and work out the lactic acid.
-Also, drinking water throughout the rest of the day is necessary if you dont want to be super tight tomorrow.

STRETCH WELL BEFORE YOU SHOWER.

References -
- we used between 20 and 30 lbs dumbells on the walking lunges/step-ups... for the dumbell snatch we used btw 30 and 40 lbs, except akil who used 55 lbs b/c hes crazy. Also the push press ranged from the bar to a 25 on each side.