Friday Week 4, 8
| 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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| 3-Steps + Jump Bilateral Jumps - 3 Reps | XX | XX | XX | XX | XX | |||
| High Depth Jumps - 5 Reps | XX | XX | XX | XX | ||||
| Drop Jumps - 5 Reps | XX | XX | XX | XX | ||||
| 40 Yard Sprints | XX | XX | XX | XX | XX | |||
| Explosive Box Squats - 2 Reps @ 50% (Rest 1 minute between sets) | ||||||||
| Power Cleans - 2 Reps (Rest 2-3 minutes between sets) | XX | XX | ||||||
| Bench Press - Max Reps @ 65-80% of 1RM | XX | XX | XX | XX | XX | |||
| Chin-Ups - 10-12 Reps | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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