HIT 18s Workout - Jan 28 - Feb 1

Monday - Strength

• Squats
  • 1 Set of 10 with Bar
  • 1 set of 10 with Bar + 5 lbs
  • 1 set of 10 with Bar + 10 lbs
• Lunges
  • 1 set of 10 with Bar
  • 1 set of 10 with Bar + 5 lbs
  • 1 set of 10 with Bar + 10 lbs
• Leaper
  • 3 set of 20 with 90 lbs
• Leg Curls
  • 1 set of 10 with 30 lbs
  • 1 set of 10 with 40 lbs
  • 1 set of 10 with 50 lbs
• Leg Extensions
  • 1 set of 10 with 30 lbs
  • 1 set of 10 with 40 lbs
  • 1 set of 10 with 50 lbs

Tuesday - Speed

• Track
  • 5 - 100 yard sprints
  • 5 - 50 yard sprints
  • 5 - 30 yard sprints
  • 5 - 100 yard sprints
  • 5 - 50 yard sprints
  • 5 - 30 yard sprints

Wednesday - Power

• 2 sets of 10 Power Skips (Each Leg)
• 2 sets of 10 One Leg Bounds
• 2 sets of 10 Frog Leaps
• 2 sets of 10 Squat Jumps
• 2 sets of 10 Bleacher Step-ups (Each Leg)

Thursday - Strength

• Push Press
  • 3 sets of 10 with Bar
• Bench Press
  • 1 set of 10 with Bar
  • 1 set of 10 with Bar + 2 1/2 lbs
  • 1 set of 10 with Bar + 5 lbs
• Bicep Curls - 10 lb Dumbells - 3 sets of 10 (Each Arm)
• Tricep Kickbacks - 10 lb Dumbells - 3 sets of 10 (Each Arm)
• Incline
  • 1 set of 10 with Bar
  • 1 set of 10 with Bar + 2 1/2 lbs
  • 1 set of 10 with Bar + 5 lbs
• Lateral Pulls
  • 1 set of 10 with 20 lbs
  • 1 set of 10 with 30 lbs
  • 1 set of 10 with 40 lbs

Friday - Iron Ladder

• 400 Yard Sprint - 1 minute rest
• 300 Yard Sprint - 1 minute rest
• 200 Yard Sprint - 1 minute rest
• 100 Yard Sprint - 1 minute rest
• 200 Yard Sprint - 1 minute rest
• 300 Yard Sprint - 1 minute rest
• 400 Yard Sprint - 1 minute rest