Friday Week 12
| 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 | |||
| Standing Broad Jumps - 6 Reps | XX | XX | XX | ||
| Depth Jumps - 5 Reps | XX | XX | XX | ||
| 30 Yard Sprints - 4 Sets | XX | ||||
| Explosive Box Squats - 2 Reps @ 50-60% | |||||
| Jump Squats - 5 Reps @ 15-20% | |||||
| Snatch-Grip Deadlifts - 5 Reps | |||||
| Bench Press - 6-8 Reps | XX | ||||
| Rows - 6-8 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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