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