7/16/11 – Saturday – Total Body Strength
Saturday, July 16th, 2011Potential PT #1 – Total Body Strength
Stretch
Incline Barbell Bench Press – 155 lbs. 3 Sets of Maximum Reps
Pull Up Ladder- 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
Kettle Bell Swings – 3 sets of 15 repetitions (at 30-45 lbs)
Weighted Barbell Back Squat – 4 sets of maximum repetitions at 135 pounds, 155 pounds, 185 pounds, 205 pounds
Abs/Core:
1. Plank – 1 minute and 30 seconds
2. Flutter Kicks - 50 (4-counts)
3. Crunches (legs in air) – 50
4. 1/2 Situps - 50
5. Leg Lifts - 30
Stretch
Finisher #2 – Squats
3 Total Rounds: 1 Round = Perform the 6 exercises, rest 90 seconds
1. Body Weight Jump Squats – 20 seconds
2. Body Weight Squats – 20 seconds
3. Isometric Squat – 30 seconds (Squat down to seated position and hold for 30 seconds)
4. Body Weight Jump Squats – 20 seconds
5. Body Weight Squats 20 seconds
6. Isometric Squat – 30 seconds
- Ben
