Crooms Room Weight Training 4/12-16

 In Zero Hour Basketball
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Good Morning,

Each day you will need to complete your bell work along with your work out after you check in on google meet if you are online, If you are in person you will need to dress out and be prepared for the days lift. This week in weight training we will be lifting 85 percent of our maxes 5 times for 5 sets. The lifting schedule is below.

Monday
A.Chest day
5×5 bench
5×5 single arm row
3×8 flys
3×8 incline dumbbell press
3×8 decline dumbbell press
3×8 t pains
3×8 chest press/ fly *superset *
3×10 culrs / kick backs *superset*
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Tuesday
Run 8 laps
Squat 5x5s
Overhead press 5×5
Deadlift 1×5
Leg press 3×10
Lunges 3×10
Bulgarian squat 3×10
Curls (21’s) 2 sets
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Wednesday
Run 1 Mile
Pull ups 25x
Barbell deadlift w/135lbs -50x
Push ups 50x
24 in box jump 50x
Single arm clean/press 35lb kettle 50x
Push ups 25x
Floor wipers 50x
V- ups 50x
Mountain climbers 50x
Sit ups 25x

Thursday
A.Chest day
5×5 bench
5×5 single arm row
3×8 flys
3×8 incline dumbbell press
3×8 decline dumbbell press
3×8 t pains
3×8 chest press/ fly *superset *
3×10 culrs / kick backs *superset*
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch

Friday
Run 8 laps
Squat 5x5s
Overhead press 5×5
Deadlift 1×5
Leg press 3×10
Lunges 3×10
Bulgarian squat 3×10
Curls (21’s) 2 sets
Abs 2 rounds
50 crunch’s
40 bicycle
30 knee to chest crunch
40 Russian twist
20 I crunch