07.03.2007 - Weight Room - Christian, Jose, Matt

1.
5x5 Cleans, work up to 5 rep max

2. Warm-Up (an Alwyn Cosgrove complex)
(with 95 lbs on bar)
5x Power Snatch
5x Overhead Qsuat
5x Back Squat
5x Good Morning
5x Behind-neck Push Jerk
5x Bentover Row
rest 60 seconds and repeat, we did 3 rounds

this seems good, but 95 was way to much weight for us, so start light

3. "Carolyn's Sadistic" (from gymjones)

bottom-to-bottom squat ladder: all players hold a 25# weight, player one does one squat and holds at bottom with thighs parallel to the floor, once he/she calls "ready" other players do one squat and hold at the bottom, then player one does two squats, holds at the bottom and calls "ready," other players do two squats ... if player one is the trainer, and he's either mean or strong or both this game can go on for a long time. The ladder is typically up to 10 or until the cries of pain disturb the neighbors

4. Lunge Ladder

Lunge Ladder (player one lunges once and stands, player two lunges once and stands, player one lunges twice, etc). One lap is 25m forward, 25m backward, do three laps where #1 requires no weight, #2 requires 2x 15# DB, #3 requires 2x 20# DB ... between laps do:

12x Ring Push-ups + 10x Bar Dips + assorted Push-ups to total 55 (by the end players will have done 36 Ring Push-ups, 30 Bar Dips and 165 Push-ups).

We only did the 55 pushups on the first round then dropped them... the bench workout from the day before was still messing with us.