9/1/12

Warm up with joint mobility and dynamic movement.  Today is going to be a strength day.  Take as much rest as needed in between sets.  It is a simple 4 movement workout.  Dead lifts, push press, weighted pull ups, and OH squats. Warm up really well because you will start at 50% of your max for each.  For example max your dead lift is 200 pounds. Begin at 100 and progress UP in weight and DOWN in reps 120, 140, 160, 180 (80% of your max).

5 sets of each
3-5 reps per set increasing weight
Take rest as needed in between sets

Dead Lifts
Push Press
Weighted pull ups
OH Squats

Cool down, have a nice day..                                                              El Rey always..