Neighborhood Ninja!

WEEK 1

8/30/11

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Dynamic Bench: 8 sets of 3 (60%)

*switch grips: narrow, medium, wide

- 185

High Block Press: 3 sets of 3

*start at dynamic bench weight and work up
- 185 x 3
- 245 x 3
- 265 x 3

Dips: 3 sets of 15

8/31/11

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Box Squat: Work Up to 5RM

- 330 x 5

Bodyweight Glute Ham Raise: 30 reps

Abs

9/2/11

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High Block Press: Work up to 5RM

- 285 x 5

- 300 x 5

Chin Ups: 5 sets of 6

DB Triceps Extensions: 3 sets of 12

- 85 x 12

- 85 x 12

- 85 x 12

9/3/11

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Speed Box Squat: 10 sets of 2 rep @55%

- 220

Power Clean: 10 sets of 1

- 200

ABS