Monday 07/29/13

Announcment: This Tuesday (07/30/13) is the last day of summer MSCL, but remember, MSCL continues year-round! This Thursday and Friday, we will have testing (vertical jump, agility, lifting, etc.) at 6:30 a.m. (note that MSCL is only at 6:30 a.m. this Thursday and Friday).  Please keep an eye on the MSCL calendar for sessions in the future - the link is in the sidebar to the right, or you can click here).

If you want a warm-up reward, post a comment saying you have read this announcement.


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
Box - 3 x 10
Floor - 3 x 20

With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).


Accessory Work