Plum Wrestling

Summer Workout – June, July, & August

These workouts will only be available as long as people show up and workout at a decent pace!!

To make sure there are not changes subscribe to twitter @plumwrestling!

Summer Fitness Center Times Every Tuesdays, Wednesdays & Thursdays (9 am to 10 am only)

Every Tuesday Complete Day One Workout
Every Wednesday Complete Day Two Workout
Every Thursday Complete Day Three Workout
Each Weekend Complete Either Tabata Workout #1 or #2

Tabata Workout:
•These are to be down with almost zero break to improve recovery time
•Tabata = 8 intervals of 20 seconds hard work / 10 seconds recovery (download a free app for a timer)
•Try to keep form and improve reps for each session

Day One:
1) Bench Press: 4 Sets / 6 Reps
2) Inclined DB Press: 3 Sets / 10 Reps
3) Clean & Press: 3 Sets / 8 Reps
4) Skull Crusher: 3 Sets / 10 Reps
5) AB Wheel Rollout: 4 Sets / 10 Reps
6) Conditioning: 5-10 Uphill Sprints / Walk Back

Day Two:
1) Dead lift: 3 Sets / 5 Reps
2) One-Arm DB Row: 3 Sets / 10 Reps
3) Face Pull: 3 Sets / 10 Reps
4) Lat Pulldown: 4 Sets / 8 Reps
5) BB Curl: 3 Sets / 12 Reps
6) Box Jumps: 20 Sec / 10 Rest – 8x’s

Day Three:
1) Squats: 4 Sets / 8 Reps
2) Hip Thrusts: 3 Sets / 10 Reps
3) DB Step Ups: 2 Sets / 15 Reps
4) Gable Grip Cable Rows: 3 Sets / 8 Reps
5) Hanging Leg Raises: 4 Sets / 10 Reps
6) Conditioning: Jump Rope 8 Minutes
 
Weekend Workout #1:
1) ¼ Mile Run
2) Tabata Speed Squats (20 sec / 10 sec Rest – 8x’s)
3) ¼ Mile Run
4) Tabata Push Ups (20 sec / 10 sec Rest – 8x’s)
5) ¼ Mile Run
6) Tabata Pull Ups (20 sec / 10 sec Rest – 8x’s)
7) ¼ Mile Run
8) Tabata Sit Ups (20 sec / 10 sec Rest – 8x’s)

Weekend Workout #2:
1) Sprint Football Field Walk Back (3x’s)
2) Tabata Split Jump Squats (20 sec / 10 sec Rest 8x’s)
3) Sprint Football Field Walk Back (3x’s)
4) Tabata 180o Push Ups (20 sec / 10 sec Rest 8x’s)
5) Sprint Football Field Walk Back (3x’s)
6) Tabata Ladder Side Steps Forward & Back (20 sec / 10 sec Rest 8x’s)
7) Sprint Football Field Walk Back (3x’s)
8) Tabata Pull Ups / Hangs (20 sec / 10 sec Rest 8x’s)
 
Summer Open Mat Times
Tuesday (6 – 7:30 pm) Thursday (6 – 7:30 pm)

1. 06/10 to 06/16 Open Mats @ PHS Open Mats @ PHS
2. 06/17 to 06/23 Open Mats @ PHS Open Mats @ PHS
3. 06/24 to 06/30 Open Mats @ PHS Open Mats @ PHS
4. 07/01 to 07/07 Open Mats @ PHS Open Mats @ PHS
5. 07/08 to 07/14 Open Mats @ PHS Open Mats @ PHS
6. 07/15 to 07/21 Open Mats @ PHS Open Mats @ PHS
7. 07/22 to 07/28 Open Mats @ PHS Open Mats @ PHS
8. 07/29 to 08/04 Open Mats @ PHS Open Mats @ PHS
9. 08/05 to 08/11 Open Mats @ PHS Open Mats @ PHS
10. 08/12 to 08/18 Open Mats @ PHS Open Mats @ PHS
    •Open Mats will have a coach in the room for instruction and supervision
    •These open mats are meant for intermediate to advanced level wrestlers (Skill level not age)
    •Please make sure you bring a partner near your weight or make arrangements

General Routine: (Subject to Change)
•6:00 to 6:30 pm Warm Up & Drill
•6:30 to 6:50 pm Something New
•6:50 to 7:20 pm Live Matches
•7:20 to 7:30 pm Conditioning