11-07-2011 Monday

SS Protocol

Warm up: air squats, coccyx, 10 push-ups, leg swings 20 each leg side/forward

Lifts:

3x5 Squat (add 5lbs from last week) -- do not sacrifice form for increase in weight...the focus should be on gaining strength with full ROM

3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. The last set should be good ROM; as a spotter watch the bar for neutral or negative movement, then give SOME assistance (10-15lbs worth of pull) so the person benching can finish the movement.

Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10

METCON: 5 rounds

-20 jumping lunges (alternating, 10 per leg)
-10 push-press 95lbs --- scale up/down if you feel it is light/heavy
-7 Burpees

Stretch: foam roll quads, stretch calf against wall, 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