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BOYERTOWN FOOTBALL STRENGTH

TEST RECORD

NAME: CLASS:POSITIONS:

HEIGHT: WEIGHT:

1. PRE-TRAINING (CYCLE I) DATE: Jan. 5-6, 2006

TESTS Weight Reps 1 Rep Max

SQUATINCLINE

BENCH

POWER CLEAN2. CYCLE II DATE: Mar.6-10, 2006

HEIGHT: WEIGHT:

TESTS Weight Reps 1 Rep Max

SQUAT

INCLINE

BENCH

POWER CLEAN

3. CYCLE III DATE: May 8-12, 2006HEIGHT: WEIGHT:

TESTS Weight Reps 1 Rep Max

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TESTS Weight Reps 1 Rep Max

Week 1: CYCLE I Jan. 9-13 NAME: 0Week 2: CYCLE I Jan. 16-20

GRADE: 0Week 3: CYCLE I Jan. 23-272006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 1 Week 2 Week 3 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

60 10 0 60 6 0 60 10 0 60 6 0

70 8 0 75 6 0 75 5 0 75 5 0

80 6 0 80 5 0 80 4 0 80 4 0

75 5 0 85 4 0 85 3 0 85 3 0

85 4 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.

Shoulder Shrugs (BarBell) 2 10 Leg Curls 2 12

Front Lat Pulldown 2 10 Seated Low Rows 2 10

Close Grip Bench 2 10 Stability Ball Dumbbell Flys 2 10

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 12

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTSMAX: 0 MAX: 0 SETS REPS WT. WT. WT.

% REPS WT. % REPS WT. Hang Cleans (70% of Pwr Clean) 3 6

50 8 0 60 10 0 Standing Military Press 2 10

50 8 0 70 8 0 Standing Arm Curls 2 10

50 8 0 80 6 0 St. Ball PushUps (Hands on Ball) 2 10

75 5 0 ***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JANUARY 30th.

SQUAT(w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 4: CYCLE I Jan. 30-Feb. 3 NAME: 0Week 5: CYCLE I Feb. 6-10

GRADE: 0Week 6: CYCLE I Feb. 13-172006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 4 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

60 6 0 60 8 0 60 8 0 60 8 0

60 6 0 80 6 0 80 5 0 80 5 0

60 6 0 85 4 0 85 4 0 85 4 0

90 3 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.

Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10

Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10

Tricep Pushdowns 2 10 St. Ball DB Shoulder Press 2 10

Around the World 2 20 each Seated Good Mornings (Barbell) 2 10

w/ med ball-St. Ball side

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT. WT.% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10

60 8 0 60 6 0 DUMBELL Lunges 2 10

80 5 0 70 5 0 (Lead foot then Back foot on Bench)

85 4 0 75 4 0 Seated Dumbell Curls 2 10

90 3 0 80 4 0 Straight-Leg Deadlift 2 10

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, FEBRUARY 20th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 7: CYCLE I Feb. 20-24 NAME: 0Week 8: CYCLE I Feb. 27-March 3

GRADE: 0Week 9: Strength Testing March 6-102006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 7 Week 8 Week 9 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

70 5 0 60 6 0 75 5 0 70 3 0

80 3 0 70 4 0 80 3 0 80 3 0

85 3 0 75 4 0 85 3 0 85 2 0

90 2 0 80 4 0 90 2 0 90 2 0

95 2 0 85 4 0 95 2 0 95 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.

Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10

Front Lat Pulldown 2 8 Seated Low Rows 2 8

Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTSMAX: 0 MAX: 0 SETS REPS WT. WT. WT.

% REPS WT. % REPS WT. Hang Cleans (70% of Pwr Clean) 3 5

70 5 0 70 5 0 Standing Military Press 2 8

70 5 0 80 3 0 Standing Arm Curls 2 8

70 5 0 85 3 0 St. Ball Push Ups 2 10 each

90 2 0 (Hands on Ball/Toes on Ball)

95 2 0 ***Increase weight 5-10 lbs for each set

STRENGTH TESTING BEGINS ON MONDAY, MARCH 6th

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workoutsheet in to coach before you leave.

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Week 1: CYCLE II Mar. 13-17 NAME: 0Week 2: CYCLE II Mar. 20-24

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

60 10 0 60 6 0 60 10 0 60 6 0

70 8 0 75 6 0 75 5 0 75 5 0

80 6 0 80 5 0 80 4 0 80 4 0

75 5 0 85 4 0 85 3 0 85 3 0

85 4 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Shoulder Shrugs (BarBell) 2 10 Leg Curls 2 12

Front Lat Pulldown 2 10 Seated Low Rows 2 10

Close Grip Bench 2 10 Stability Ball Dumbbell Flys 2 10

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 12

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 6

60 8 0 60 10 0 Standing Military Press 2 10

65 6 0 70 8 0 Standing Arm Curls 2 10

60 8 0 80 6 0 Stability Ball Push Ups (Hands on Ball) 2 10

75 5 0 ***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, MARCH 27th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 3: CYCLE II Mar. 27-31 NAME: 0Week 4: CYCLE II Apr. 3-7

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

70 8 0 60 8 0 60 8 0 60 8 0

75 6 0 80 6 0 80 5 0 80 5 0

70 8 0 85 4 0 85 4 0 85 4 0

90 3 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10

Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10

Tricep Pushdowns 2 10 Stability Ball Dumbbell Shoulder Press 2 10

Around the World w/ med ball-St. Ball 2 20 each side Seated Good Mornings (Barbell) 2 10

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.

% REPS WT. % REPS WT. Upright Rows (Barbell) 2 1060 8 0 60 6 0 Dumbbell Lunges 2 10

80 5 0 70 5 0 (Lead foot then Back foot on Bench)

85 4 0 75 4 0 Seated Dumbell Curls 2 10

90 3 0 80 4 0 Straight-Leg Deadlift 2 10

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, APRIL 10th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 5: CYCLE II Apr. 10-14 NAME: 0Week 6: CYCLE II Apr. 17-21

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

SQUAT INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

70 5 0 60 6 0 75 5 0 70 3 0

80 3 0 70 4 0 80 3 0 80 3 0

85 3 0 75 4 0 85 3 0 85 2 0

90 2 0 80 4 0 90 2 0 90 2 0

95 2 0 85 4 0 95 2 0 95 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10

Front Lat Pulldown 2 8 Seated Low Rows 2 8

Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

(Dot Drill) INCLINE AUXILIARY LIFTS

MAX: 0 Week 5 Week 6 MAX: 0 SETS REPS WT. WT.% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 5

70 5 0 70 5 0 Standing Military Press 2 8

75 5 0 80 3 0 Standing Arm Curls 2 8

80 4 0 85 3 0 Stability Ball Push Ups (Hands on Ball) 1 15

85 3 0 90 2 0 Stability Ball Push Ups (Feet on Ball) 1 15

95 2 0 ***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, APRIL 24th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workoutsheet in to coach before you leave.

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Week 7: CYCLE II Apr. 24-28 NAME: 0Week 8: CYCLE II May 1-5

GRADE: 0Week 9: Strength Testing May8-122006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

PWR CLEAN SQUAT INCLINEMAX: 0 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

75 4 0 75 5 0 75 4 0 75 4 0

80 3 0 80 4 0 80 3 0 80 3 0

85 3 0 85 3 0 85 3 0 85 3 0

95 2 0 90 2 0 95 2 0 95 2 0

100 2 0 95 2 0 100 2 0 100 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 8

Reverse Grip Lat Pulldowns 2 8 Dumbbell Neider Press 2 8

Tricep Pushdowns 2 8 Stability Ball Dumbbell Shoulder Press 2 8

Around the World w/ med ball-St. Ball 2 25 each side Seated Good Mornings (Barbell) 2 8

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT. % REPS WT. Upright Rows (Barbell) 2 8

75 4 0 75 4 0 Dumbbell Lunges 2 8

80 3 0 80 3 0 (Lead foot then Back foot on Bench)

85 3 0 85 3 0 Seated Stability Ball Dumbell Curls 2 8

90 2 0 95 2 0 Straight-Leg Deadlift 2 8

95 2 0 100 2 0 ***Increase weight 5-10 lbs for each set

STRENGTH TESTING BEGINS ON MONDAY, MAY 8th

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 1: CYCLE III May 29-June 2 NAME: 0Week 2: CYCLE III June 5-9

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUT

MONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

60 10 0 60 6 0 60 10 0 60 6 0

70 8 0 75 6 0 75 5 0 75 5 0

80 6 0 80 5 0 80 4 0 80 4 0

75 5 0 85 4 0 85 3 0 85 3 0

85 4 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Shoulder Shrugs (BarBell) 2 10 Leg Curls 2 12

Front Lat Pulldown 2 10 Seated Low Rows 2 10

Close Grip Bench 2 10 Stability Ball Dumbbell Flys 2 10

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 12

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 6

60 8 0 60 10 0 Standing Military Press 2 10

65 6 0 70 8 0 Standing Arm Curls 2 10

60 8 0 80 6 0 Stability Ball Push Ups (Hands on Ball) 2 10

75 5 0 ***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JUNE 12th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 3: CYCLE III Jun. 12-16 NAME: 0Week 4: CYCLE III Jun. 19-23

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

70 8 0 60 8 0 60 8 0 60 8 0

75 6 0 80 6 0 80 5 0 80 5 0

70 8 0 85 4 0 85 4 0 85 4 0

90 3 0 90 3 0 90 3 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10

Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10

Tricep Pushdowns 2 10 Stability Ball Dumbbell Shoulder Press 2 10

Around the World w/ med ball-St. Ball 2 25 each side Seated Good Mornings (Barbell) 2 10

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10

60 8 0 60 6 0 Dumbbell Lunges 2 10

80 5 0 70 5 0 (Lead foot then Back foot on Bench)

85 4 0 75 4 0 Seated Stability Ball Dumbell Curls 2 10

90 3 0 80 4 0 Straight-Leg Deadlift 2 10

***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JUNE 26th.

BENCH (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 5: CYCLE III June 26-30 NAME: 0Week 6: CYCLE III Jul. 3-7

GRADE: 02006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

70 5 0 60 6 0 75 5 0 70 3 0

80 3 0 70 4 0 80 3 0 80 3 0

85 3 0 75 4 0 85 3 0 85 2 0

90 2 0 80 4 0 90 2 0 90 2 0

95 2 0 85 4 0 95 2 0 95 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.

Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10

Front Lat Pulldown 2 8 Seated Low Rows 2 8

Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8

Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15

***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

INCLINE AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 5

70 5 0 70 5 0 Standing Military Press 2 8

75 5 0 80 3 0 Standing Arm Curls 2 8

80 4 0 85 3 0 Stability Ball Push Ups (Hands on Ball) 1 15

85 3 0 90 2 0 Stability Ball Push Ups (Feet on Ball) 1 15

95 2 0 ***Increase weight 5-10 lbs for each set

New workouts will be handed out on Monday, JULY 10th.

SQUAT (w/ bands)

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.

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Week 7: CYCLE III July 10-14 NAME: 0Week 8: CYCLE III July 17-21 Week 10

GRADE: 0Week 9: CYCLE III July 24-28 Strength Testing July 31-Aug. 42006 BOYERTOWN FOOTBALL

Off-Season Strength/Conditioning Program

"A NEW ATTITUDE"

LINEMEN WORKOUTMONDAY WEDNESDAY

BENCH PWR CLEAN SQUAT INCLINEMAX: 0 MAX: 0 MAX: 0 MAX: 0

% REPS WT. % REPS WT. % REPS WT. % REPS WT.

75 4 0 75 5 0 75 4 0 75 4 0

80 3 0 80 4 0 80 3 0 80 3 0

85 3 0 85 3 0 85 3 0 85 3 0

95 2 0 90 2 0 95 2 0 95 2 0

100 2 0 95 2 0 100 2 0 100 2 0

AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.

Bench Step-Ups w/ Dumbbell 2 x 10 each leg Single Arm Dumbbell Rows 2 8

Reverse Grip Lat Pulldowns 2 8 Dumbbell Neider Press 2 8

Tricep Pushdowns 2 8 St. Ball DB Shoulder Press 2 8

Around the World 2 x 25 each side Seated Good Mornings (Barbell) 2 8

w/ med ball-St. Ball ***Increase weight 5-10 lbs for each set

***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY

BENCH PWR CLEAN AUXILIARY LIFTS

MAX: 0 MAX: 0 SETS REPS WT. WT. WT.% REPS WT. % REPS WT. Upright Rows (Barbell) 2 8

75 4 0 75 4 0 Dumbbell Lunges 2 8

80 3 0 80 3 0 (Lead foot then Back foot on Bench)

85 3 0 85 3 0 Seated St. Ball Dumbell Curls 2 8

90 2 0 95 2 0 Straight-Leg Deadlift 2 8

95 2 0 100 3 0 ***Increase weight 5-10 lbs for each set

STRENGTH TESTING WILL BEGIN ON MONDAY, JULY 31st

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.