06.20.2007 - Weight Room - Jack, Matt, Steve

1. Cleans
a. 1-2 sets of warm-ups
b. 10x Hang Clean
c. 8x Hang Clean
d. 5x Hang Clean
e. 5x Hang Clean
f. 5x Hang Clean
g. 3x Hang Clean

Rest as needed, increase weight each set


2. Chest/Back

a. Chain Bench Press w/ 35 lbs of chain each side
b. Rope Face Pulls

5 sets, rest as needed, add weight as needed


3. Circuit

a. 10x Mad-High Box Jumps
b. 15x DB Shoulder Shrugs
c. 15x Resistance Band Push-ups
(We used the tall box and gray box stacked for the box jumps, approximately 43 inches)

4 Rounds, continuous during the round, rest 2 minutes between each round


4. Abs

I had to leave early to catch the caf, but when I hear what Jack and Steve did for Abs, I'll edit the post.

I am also going to be including an article with some of my posts, just because I've come across a lot of good, informative information this summer, and it couldn't hurt to share it. They'll be on a range of subjects, but feel free to read them; also, if you find a good article, let me know and I'll post it up here.

Article of the Day:

A great article from the Gym Jones site about Quality Reps in lifting - getting the most out of each bench, squat, pull-up, whatever:

http://www.gymjones.com/knowledge.php?id=20