Body Weight Series

Today is the initiation of my Body Weight Series. BWS is 3 sets of max reps with approximately 2 minute rest between sets. The score is max reps. The purpose is to increase body weight strength and endurance.

Today's Recess:

BWS of Bench press and Ring dips

7575

Today's Recess:

3-3-3-3-3-3-3 Bench Press

Followed by:
75 reps 75 lb snatches

for time.

Nicole

Today's Recess:

5-5-5-5-5 Lunges (each leg)

Followed by:

Max BW bench press
Max pull-ups

x 5 rounds

Treasure Chest and Triceps

Tomorrow's Recess:

Lay down on bench or exercise ball and do the following circuit. Use dumbbells:

5 Tricep extensions (headbangers): Starting position--raise both DBs above your chest like a press and simply bend elbows until DBs are on either side of your temples then back up.

10 DB flies without resting from the tricep extensions

15 chest presses (bench press) without resting from DB flies

Rest 1 minute

Repeat 5 times

Start with a weight that you know is manageable (but still challenging) and go up from there. When you find a challenging weight where you are barely making it through the circuit, stay there until your last set, then go up in weight and burn out. On the last set you will need to rest, but still make sure you complete all reps. Your weight will probably look something like this: A, B, B, B, C or 10, 15, 15, 15, 20lbs

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