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Old 01-22-2013
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Narkissos Narkissos is online now
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16th January 2013
Barbell Standing calf raise:
S1: 135 lbs x 30 reps
S2: 135 lbs x 20 reps
S3: 225 lbs x 15 reps
S4: 315 lbs x 12 reps
S5: 315 lbs x 12 reps

Barbell squat: for speed
S1: 225 lbs x 20 reps
S2: 275 lbs x 10 reps
S3: 315 lbs x 10 reps

**no belt nor wraps

Reverse v-squat:
S1: 180 lbs x 20 reps
S2: 270 lbs x 10 reps
S3: 360 lbs x 10 reps

Calf Press on leg press station:
S1: 270 lbs x 20 reps
S2: 360 lbs x 20 reps
S3: 360 lbs x 20 reps

Smith Machine Standing Calf Raise:
3 sets: 195 lbs x 20 reps each

Floor sit-ups:
3 sets: 50 reps

Conditioning work: 5 minutes (uphill burpees, back burpees downhill, backward cat crawl up stairs)

Skipping: 200 reps
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