05.16.2007 - Weight Room (Akil, Jose, Matt)


1. Warm-up bench, warm-up lat pulldown (whatever adequately warms you up)

Then:

8-5-3 Bench, adding weight each time 8-5-3 Lat Pulldown, adding weight each time

3 sets

That means, do 8 reps at one weight, rack the bar, have your spotter add something to each side, then do 5, rack it, add to each side, do 3. Thats one set... only rack it long enough for your spotter or yourself to get the weight added and then move on. Same thing for the lat pulldowns, except you can prob. just move the pin yourself. Also, if you dont have a spotter, just use a bench machine that uses a weight stack with pin so you can do it yourself quickly)

2. Tag Team
We had 3 people, so we had one doing exercise 1, one resting, and 1 doing exercise 2

Person 1: Weighted Sled Push down and back Person 2: Pushups on elevated bar with feet elevated (until sled push is done) Person 3: rest rotate 3 rounds


We had the resting person tell the pushup person when to start and stop, aka when the sled person started and finished. If you're doing this by yourself, just go from sled right to pushups and then estimate the rest time for one sled round. Don't have a sled? Substitute walking lunges, squat jumps with dumbells, or something similar.

3. Box Jumps

We just did 50 total between 3 people. Real easy, no rush, just to get the legs loosened up a little bit.

4. Last Superset

10x GHD press (shown below) 15x Hanging Leg Raises 4 rounds, continuous, no rest until done.

The GHD Presses:



















Keep your back straight on the back extention machine and do 10 each side with a light dumbell.
If you want to add an extra challenge, try doing knees-to-elbows instead of hanging leg raises. I did the first and last set and just tried to get 10.

Stretch