Monday 06/06/11

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Also, read this entire post - you'll be glad you did!

Warm-up


Back Squat
2 x 5, 1 x 5+


Bench Press
2 x 5, 1 x 5+


Strict Pull-ups
3 sets

Goals:
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15


Push-ups/Dips
3 x 20


For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there - you will be surprised how quickly you improve at this!

Finally . . . Monday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one. If for some reason you can't post to the comments, email your comment instead to me at meggersp@concordiaomaha.org.