WSBfSB Workout

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Type Sport Specific Fitness Level Advanced
Workout Log $12
Weight training workout log- 12.00

Notes for Workout

SWAT

Note: D=Date, S=Sets, R=Reps, WT=Weight Used During Set
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Circuit #
 Lower Body Max-Effort
1. Squats
Sets: 7
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 3-5
Rest Timer: 180 Sec
Custom Exercise 1 Jump to the next exercise after completing 2.Forward Sled Drag (30Y) This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
Custom Exercise 1 Jump to the next exercise after completing 3.Glute-Ham Raise This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
Custom Exercise 4.Toe Touch
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
5. Seated Twists
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
6. V-Up
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 120 Sec
Circuit #
 Upper Body Repetition
1. Dumbbell Flat Bench Chest Press
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 15
Rest Timer: 180 Sec
1 Jump to the next exercise after completing 2. Chin-Ups This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 8-12
Rest Timer: 0 Sec
1 Jump to the next exercise after completing 3. Power Clean (Hang Clean) This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 8-12
Rest Timer: 0 Sec
4. Push Press
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10
Rest Timer: 120 Sec
2 Jump to the next exercise after completing 5. Barbell Curls This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-12
Rest Timer: 0 Sec
2 Jump to the next exercise after completing 6. Shrugs This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-12
Rest Timer: 120 Sec
Custom Exercise 7.Grip Training
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 30
Rest Timer: 90 Sec
Circuit #
 Circuit Training
1 Jump to the next exercise after completing 1. Close Grip Bench Press This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 5
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
Custom Exercise 1 Jump to the next exercise after completing 2.Scarecrows This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 5
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
Custom Exercise 1 Jump to the next exercise after completing 3.Sprinter Sit-Up This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 5
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
Custom Exercise 1 Jump to the next exercise after completing 4.Hip Thrusts This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 5
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 0 Sec
1 Jump to the next exercise after completing 5. Walking Lunges This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 5
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
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Rep Goal: 10-20
Rest Timer: 120 Sec
Circuit #
 Day 4
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