Day 3: Explosive Medicine Ball Throws, Hill Sprints & Weights
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| |||
| (AM) Hill Sprints & Plyometrics | XX | XX | XX |
| General Warm-up | XX | XX | |
| Hill Sprints | XX | XX | |
| Explosive Med ball throws | XX | XX | |
| (PM) Weights | XX | XX | XX |
| General Warm-up | XX | XX | |
| Squats/Deadlifts (or variation) - 2 x 5-10 | XX | ||
| Bench Press/Shoulder Press (or variation) - 2 x 5-10 | XX | ||
| Pull-up/Row (or variation) - 2 x 5-10 | XX | ||
| Weighted Abs/Ab Circuit - 3 x 10-20 OR 2-3 circuits of mixed ab exercises |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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