Coach Crooms Room 10/26-30

 In Zero Hour Basketball
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Welcome to Coach Crooms weekly weight room updates. Here I will let you get a look into our weekly routines and milestones.

 

Weekly Class Routine

Monday -Friday
8:15 – 9:09 Period
-8:15-8:20- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out

Week 3 5×5 Work Out

Monday (Chest)
bench press 5×5 / if no weights push ups 5×10
single arm row 5×5 / if no weights get a 1 gallon jug and do 5×15 single arm row
incline bench press 3×10 / if no weights incline push ups on a ledge 5×10
decline DB press 3×10 / if no weights decline push ups on a ledge 5×10
seated cable row 3×10
Fly/DB chest press Super Set 3×10 / if no weights grab water bottles and do flys and chest press 5×10
Curls 3×10 / if no weights use water bottles
50 Crunches
40 Bicycles
30 Knee to Chest
20 I sit ups

Tuesday (Legs)
Squats 5×5 / if no weights Air Squats 5×15
Deadlift 5×5 /if no weights Use gallon to do deadlift 5 x10
Lunges 3×10 / if no weights just do lunges 3×10
Bulgarian Squat 3×10
Step ups 3×10
Sit ups 3×20
leg lifts 3×20
V-Ups 3×20
Russian Twist 3×20

Wednesday (HIT)
Mile Run
25 Pull ups
50 Barbell Deadlifts with moderate weight try to get 135
50 Push ups
50 Box Jumps
Single Arm Clean/Press with 25lb weights
50 push ups
25 curls each arm with 20-30lb weights
50 mountain climbers
50 leg lifts
50 crunches

Thursday(Chest)
bench press 5×5 / if no weights push ups 5×10
single arm row 5×5 / if no weights get a 1 gallon jug and do 5×15 single arm row
incline bench press 3×10 / if no weights incline push ups on a ledge 5×10
decline DB press 3×10 / if no weights decline push ups on a ledge 5×10
seated cable row 3×10
Fly/DB chest press Super Set 3×10 / if no weights grab water bottles and do flys and chest press 5×10
Curls 3×10 / if no weights use water bottles
50 Crunches
40 Bicycles
30 Knee to Chest
20 I sit ups

Friday(Legs)
Squats 5×5 / if no weights Air Squats 5×15
Deadlift 5×5 /if no weights Use gallon to do deadlift 5 x10
Lunges 3×10 / if no weights just do lunges 3×10
Bulgarian Squat 3×10
Step ups 3×10
Sit ups 3×20
leg lifts 3×20
V-Ups 3×20
Russian Twist 3×20