300 Spartan Workout

300 Spartan Workout - 9. Floor Wipers 20 reps 10. Rest 30...

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Benjamin H. Berkowitz Workout Program 2008 Professor Rose 300 Spartan Workout – 3 Days per Week (Jogging, Running, Aerobic mixed in) Monday S, Tues JRA, Wed S, Thurs JRA, Fri S Level 1 – Hoplite 1. Pull-ups 5 reps 2. Rest 1 minute 3. Deadlift (135 lbs.) 10 reps 4. Rest 1 minute 5. Push-ups 10 reps 6. Rest 1 minute 7. Box jumps (24 inch.) 10 reps 8. Rest 1 minute 9. Floor Wipers 10 reps 10. Rest 1 minute 12. Rest 1 minute 13. Pull-up 5 reps 14. REPEAT Level 2 – Elysian 1. Pull-ups 10 reps 2. Rest 30 seconds 3. Deadlift (135 lbs.) 20 reps 4. Rest 30 seconds 5. Push-ups 20 reps 6. Rest 30 seconds 7. Box jumps (24 inch.) 20 reps 8. Rest 30 seconds
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Unformatted text preview: 9. Floor Wipers 20 reps 10. Rest 30 seconds 11. Single Arm Clean & Jerk (35 lbs.) 20 reps (each arm) 12. Rest 30 seconds 13. Pull-up 10 reps 14. REPEAT Level 3 Spartan 1. Pull-ups 15 reps 2. Rest 15 seconds 3. Deadlift (135 lbs.) 30 reps 4. Rest 15 seconds 5. Push-ups 30 reps 6. Rest 15 seconds 7. Box jumps (24 inch.) 30 reps 8. Rest 15 seconds 9. Floor Wipers 30 reps 10. Rest 15 seconds 11. Single Arm Clean & Jerk (35 lbs.) 20 reps (each arm) KEY S Spartan Workout JRA Jog, Run, Aerobic Benjamin H. Berkowitz Workout Program 2008 Professor Rose 12. Rest 15 seconds 13. Pull-up 15 reps 14. REPEAT...
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This note was uploaded on 04/29/2008 for the course FLM 101 taught by Professor Munster during the Spring '08 term at Conn College.

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300 Spartan Workout - 9. Floor Wipers 20 reps 10. Rest 30...

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