Power Base Program (Week 5-6) - Tuesday/Friday
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Back Squat (65% of 1RM): 3x 8 (example: bar x 12, 135 x 6, 185 x 6, 3 x 200 x 10) | |||
| Bench jumps or jump over 12or18inch hurdles or boxes: 3 x 10 | |||
| Split Jerk (60% of 1RM): 3 x 3 (example: bar x 12, 115 x 3, 3 x 135 x 5) | |||
| Bar or D.B. Shrugs: 2-3 x Rep Failure | |||
| Step-ups: 2 x 10 (Each leg) | XX | ||
| Straight Leg Deadlift or Hyperextensions: 3 x 15 | |||
| Calf Raises: 2-3 x 12-20 | |||
| Crunches/Russian Twists 2 x 15 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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