10-24-2011 Monday

SS Protocol

Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time

Lifts:

3x5 Squat (add 5lbs from last week)...make sure you have adequate warm-up sets

3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling) USE A SPOTTER if you are getting close to failure.

Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle

Use the same weight as Monday's back squat/bench workout.

METCON 150 reps or scale up and try 200 total reps
Cycle between the following exercises with no rest to get 150 total reps. Try to not completely burn out on any given exercise until the end. Play to your strengths. Post time to results.

-Push ups
-K.B. Swings
-Goblet squats with same K.B.


Stretch: foam roll quads, new pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.

-JD