Holiday Hours
9:00a-12:00p Open Gym
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Upper Body
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Upright Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Pec Deck
12-15 Lateral Raise
12-15 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cross Body Hammer Curl
8-12 Flex Triceps Extension
8-12 Preacher Curl
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Pause Power Snatch (:02 BK) 3-3-2-2-2
(make consistent increases)
Push Press
75% 5×3
Increase weight on last set from previous week.
RDL 5-5-5-5
(make consistent increases)
Increase weight on last set from previous week.
Close Grip Bench Press 5-5-5-5-5
(make consistent increases)
Dumbbell Lateral Raise 15-12-10-8
(make consistent increases)
“Truth is ever to be found in simplicity, and not in the multiplicity and confusion of things.”
~Isaac Newton
