Warm-Up:
Run 400 Meters @ 7 Speed
20 Back Extensions
20 Sit-ups
Stair Master for 3 Minutes on 16
20 Back Extensions
20 Leg Raises
ArcTrainer 3 Minutes on Level 70
20 Back Extensions
20 Decline Sit-ups
The Bear Complex (5 Rounds – Once you start the bar can not rest on the round)
Round 1 @ 75 (7 reps)
Round 2 @ 95 (7 reps)
Round 3 @ 115 (7 reps)
Round 4 @ 135 (7 reps)
Round 5 @ whatever weight will take you to failure
Shoulder Circuit (21-15-9)
Arnold Press @ 40lbs +
Side Raises @ 25lbs +
Rear Delt Flys @ 25lbs
Leg Circuit (6 Rounds – all squats must deep enough to hit Dynamax Ball)
6 X Back Squat @ 225
6 X High Box Jumps (15 levels)
6 X Overhead Squat @ 95
6 X High Box Jumps (15 levels)
1 comment:
The Bear:
1: 65lbs
2: 85lbs
3: 95lbs
4: 115lbs
5: 135lbs
Overall not as bad as we thougth it would be. I think for next time the last two sets should be 135 and 155.
High Box Jump was done with 15 step things. It was high.
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