Level 1 State Champ 5 sets Reps exercise 30 20 Pull

State Champ. 5 sets Reps exercise. Set 1. Set 2. Set 3. Set 1. Set 2. Set 3. Set 1. Set 2. Set 3. 30. As many as possible each set. As many as possible each set.
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Set 1

Pushups Set 2

Monday JumpSquats Set 1 Set 2 Set 3

Set 3

As many as possible each set

Todo 15

Todo 15

Todo 15

Pullups Set 1 Set 2 Set 3 As many as possible each set (Parents see coach for assistance instructions)

Level 1 5 sets Reps

# Completed Tuesday JumpSquats

Pushups Set 1

Set 2

Set 3

As many as possible each set

Set 1 Todo 15

Set 2 Todo 15

Pullups Set 3

Todo 15

Set 1

Set 2

Set 3

As many as possible each set

# Completed

Set 1

Pushups Set 2

Wednesday JumpSquats Set 1 Set 2 Set 3

Set 3

As many as possible each set

Todo 15

Todo 15

Todo 15

Set 1

Pullups Set 2

Set 3

As many as possible each set

# Completed

Set 1

Pushups Set 2

Thursday JumpSquats Set 1 Set 2 Set 3

Set 3

As many as possible each set

Todo 15

Todo 15

Todo 15

Set 1

Pullups Set 2

Set 3

As many as possible each set

# Completed

Set 1

Pushups Set 2

Friday JumpSquats Set 1 Set 2 Set 3

Set 3

As many as possible each set

Todo 15

Todo 15

Todo 15

Set 1

Pullups Set 2

Set 3

As many as possible each set

# Completed

Set 1

Pushups Set 2

Saturday JumpSquats Set 1 Set 2 Set 3

Set 3

As many as possible each set

Todo 15

Todo 15

Todo 15

Set 1

Pullups Set 2

Set 3

As many as possible each set

# Completed

Set 1

Pushups Set 2

Sunday JumpSquats Set 1 Set 2 Set 3

Set 3

As many as possible each set

Todo 15

Todo 15

Todo 15

Set 1

Pullups Set 2

Set 3

State Champ exercise W/ weight Chair 30 Push ups 20 Pull ups 30 W/ weight squats

Level 2 State Qualifier 5 sets Reps exercise 30 Chair pushups 15 Pull ups 30 Squats Level 3 Top 100 5 sets Reps W/ weight exercise Chair 30 Push ups 10 Pull ups 20 Squats Level 4 Open tournaments 5 sets Reps W/ weight exercise Chair 20 Push ups 2 Pull ups 20 Squats Level 5 Keystone 5 sets Reps W/ weight exercise Chair * Push ups 20 W/ weight squats

As many as possible each set

* As many as you can

# Completed Wrestler signiture ______________________________________Parent Signiture_________________________________________________ Week of

_____/_____/2012-13

Please complete 3 days of workouts. Workout sheets will be due the first practice of each week