jasmine hernandez 16 yr old 11th grader at the jr pan am qualifier.
drom warm up
1. back sqt: work up to (82%x4, 92%x1)4
rest 15 minutes
2. clean pulls: 90%x3, 100%x3x2
3. 1 arm db bench x 10, 1 arm db row x 10 repeat this 4 sets. work the rt arm bench, then the left arm bench, the rt arm pull, the left arm pull. this is one set.
4. back extensions: 3 x 10
5. chris wilkes ab circuit: vups, 1 arm alt. v ups, cock roaches, super men. all for 15 reps. 2 sets. a cock roach is a fly and a leg raise into a 45 degree angle at the same time.