Program Guidelines Students must respect –The Weight Room –The Instructor –Their Peers –Themselves * What this means…

Students must respect The weight room The Instructor You are financially responsible for any equipment you lose or break You will follow all weight room and instructors rules at all times

Students must respect Their Peers Themselves We will always encourage our classmates and never tease, intimidate, or bully anyone. Be prepared and work hard everyday

Absolutely no horseplay! Never interfere with the person lifting Always have a spotter Always use good technique No gum…no food…no sports drinks Water only Return all equipment and weights to their proper places No Back Packs or Cell Phones

Be dressed out Have your weight room notebook Have proper shoes

Measured Lifts Bench Press

Measured Lifts Power Squat

Measured Lifts Power Clean

Roll Call Monday Per 2- 9:20 Per 3- 10:21 Tuesday-Friday Per 2- 8:55 Per 3- 10:01 We will take roll inside the weight room when you are at your rack

Warm up After dressing out in the locker room you will jog out to the turn around and circle the island twice and jog up the ramp to the weight room. Nonparticipants will report directly up the ramp to the weight room and sit on the step facing the pool.

Weight Room Layout

Wednesday Work Outs We will not lift 5 days a week. Wednesdays will be cardio days that have strength elements incorporated in them.