Post a goal to the comments today (there will be a reward). What do you want to achieve this summer in regards to athletics? A 100/200/300/400 lb squat? Benching your bodyweight for 5 reps or more? Increasing your vertical jump? Completing a metcon as prescribed (i.e., exactly as written - no scaling)? "Surviving MSCL" does not count! Make this a legitimate goal, and then dedicate yourself to achieving it!
You can email me your comment if necessary, but Tuesday is the last day to email me your comments - if you haven't been able to successfully comment yet, talk to me Monday or Tuesday, and I'll show you what to do.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
3 x 20
Always superset pull-ups and push-ups, i.e., do pull-ups, then push-ups, then pull-ups, then push-ups, etc. Rest no more than one minute between exercises.
Accessory Work
(posted on whiteboard)
11 comments:
I'd like to be able to squat a least 200 by the end of the year and bench press 10 pounds more than my body weight!
I want to be able to squat my body weight and become faster and stronger to help with soccer!
I want to do better at vertical jumps, squat and bench my body weight, and become faster to help with soccer and basketball! :D
I want to be able to do 2 pull ups without bands and I want to squat my body weight by the end of the summer .
i would like to be able to squat my body wieght
I would like to be able to bench my body-weight at least five times by the end of summer.
I want to improve my vertical and strengthen my core and triceps.
Benching more than my body weight more than 7 times.
I want to increase my vertical and get faster
I want to squat my body weight.
I want to become faster so that after I hit the ball I can come out of the batters box fast for softball. -kaci
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