Macalester Football Cycle 1 Week 1 Dec. 21st Day 1 Day ...
Macalester Football Cycle 1 Week 1 Dec. 21st Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
60%
2x3
Hurdle Warm Up Over/under/over Band Abduction Series Push Press ss squat hold 2 x 15 sec.
ss Front Squats 2 x 6
ss Calf Stretch 2 x 15 sec.
ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
2x3
Split Jerk
ss heel drops 2 x 6 ss S.L. Bridges 3 x 10
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
ss Squat Hold 2 x 15 sec.
Clean (power position)
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
60% 70% 80% 70% 80% 80%
x3 x3 x3 x4 x3 x3
90 sec. 90 sec.
ss Band Bridges 3 x 6
90 sec. 2 min.
Bench Press
60% 60% 60%
x6 x6 x6
2 min. 2 min.
Pause Squats
3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks
90 sec. 90 sec.
ss Ankle Band Series 1 x 15
*3 sec. hold at bottom of Squat
CORE: Choose Ab Routine
70% 80% 80% 80% 60% 60% 60%
70%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x3 x3 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x6 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 2 Dec. 28th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
60%/70% 2 x 3
Hurdle Warm Up Over/under/over Band Abduction Series Push Press ss squat hold 2 x 15 sec.
ss Front Squats 2 x 6
ss Calf Stretch 2 x 15 sec.
ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
2x3
Split Jerk
ss heel drops 2 x 6 ss S.L. Bridges 3 x 10
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
ss Squat Hold 2 x 15 sec.
Clean (power position)
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
70% 80% 85% 70% 80% 85%
x3 x3 x3 x4 x3 x3
90 sec. 90 sec.
ss Band Bridges 3 x 6
90 sec. 2 min.
Bench Press
60% 65% 65%
x6 x6 x6
2 min. 2 min.
Pause Squats
3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks
90 sec. 90 sec.
ss Ankle Band Series 1 x 15
*3 sec. hold at bottom of Squat
CORE: Choose Ab Routine
70% 80% 80% 85% 60% 65% 65%
75%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x3 x3 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x6 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 3 Jan. 4th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
Day 3 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
x 3 each side
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
Snatch Pulls (power position)
60%/70% 2 x 3
ss Squat Hold 2 x 15 sec.
Overhead Squat 2 x 6
ss Front Squats 2 x 6
Snatch Heel Drops 2 x 6
ss heel drops 2 x 6
Snatch (power position)
Clean (power position) ss S.L. Bridges 3 x 10 ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
70% 80% 90% 70% 80% 85% 90% 60% 65% 70%
x3 x3 x2 x4 x3 x3 x2 x6 x6 x6
90 sec. 90 sec.
3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec.
Straight Bar Bicep Curls
90 sec.
Lying Tricep Ext. Int./Ext. Cable Rot.
ss Band Bridges 3 x 10 ss Ankle Band Series 1 x 15
St. Bar Shoulder Press
90 sec. 2 min. 2 min. 2 min. 2 min.
90 sec.
(In Front) S.L. Squats(back leg on Bench)
Seated Cable Row S.L. RDL Cross Over Front Delt Raise UpRight Rows Lateral Step Ups
CORE: Choose Ab Routine
60%/70% 2 x 3
90 sec.
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Push Press
2x3
ss squat hold 2 x 15 sec. ss Calf Stretch 2 x 15 sec.
70% 75% 80%
x3 x3 x3 x6 x6 x6 3 x 4 e.l. 3x6 3x6 3x6 3x6 3 x 6 e.l. 3x6 3x6 1 x 20 e.w.
Split Jerk ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15
90 sec. 2 min.
Bench Press
90 sec. 90 sec.
Pause Squats *3 sec. hold at bottom of Squat
90 sec. 90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks CORE: Choose Ab Routine
70% 80% 85% 90% 60% 65% 70%
80%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x3 x2 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x3 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 4 Jan. 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
Day 3 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
x 3 each side
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
Snatch Pulls (power position)
60%/70% 2 x 3
ss Squat Hold 2 x 15 sec.
Overhead Squat 2 x 6
ss Front Squats 2 x 6
Snatch Heel Drops 2 x 6
ss heel drops 2 x 6
Snatch (power position)
Clean (power position) ss S.L. Bridges 3 x 10 ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
70% 80% 90% 95% 70% 80% 85% 90% 95% 65% 65% 70%
x3 x3 x1 X1 x4 x3 x2 x1 x1 x6 x6 x6 3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec. 90 sec. 2 min.
ss Band Bridges 3 x 10 ss Ankle Band Series 1 x 15
St. Bar Shoulder Press
90 sec. 2 min. 2 min. 3 min. 2 min. 2 min.
(In Front) S.L. Squats(back leg on Bench)
Seated Cable Row S.L. RDL Cross Over Front Delt Raise UpRight Rows Lateral Step Ups
90 sec.
Straight Bar Bicep Curls
90 sec.
Lying Tricep Ext. Int./Ext. Cable Rot.
90 sec.
CORE: Choose Ab Routine
60%/70% 2 x 3
90 sec.
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Push Press
2x3
ss squat hold 2 x 15 sec. ss Calf Stretch 2 x 15 sec.
70% 75% 80% 85%
x3 x3 x3 x2 x6 x6 x6 3 x 4 e.l. 3x6 3x6 3x6 3x6 3 x 6 e.l. 3x6 3x6 1 x 20 e.w.
Split Jerk ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15
90 sec. 2 min.
Bench Press
90 sec. 90 sec.
Pause Squats *3 sec. hold at bottom of Squat
90 sec. 90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks CORE: Choose Ab Routine
70% 80% 85% 90% 95% 65% 65% 70%
85%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x2 x1 x1 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x3 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 5 Jan. 18th Day 1 Plate Warm Up
Day 2 NONE
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs
Clean First Pull (floor)
60%
2x3
60% 70% 80% 60% 70% 80% 80%
x3 x3 x3 x4 x3 x2 x2 x3 x3 x3
90 sec. 90 sec.
2x4 2x6 2x6 2x6 2x6 2x8 2 x 15
90 sec.
ss heel drops 3 x 6
Clean (power position) ss w/ S.L. Bridges 3 x 10
Back Squat
St. Bar Shoulder Press
(In Front)
Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
Day 3
x5
90 sec. 2 min. 3 min. 90 sec. 2 min.
90 sec. 90 sec.
Test
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
60%
2x3
Hurdle Warm Up Over/under/over Band Abduction Series Push Press ss squat hold 2 x 15 sec.
ss Front Squats 2 x 6
ss Calf Stretch 2 x 15 sec.
ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
2x3
Split Jerk
ss heel drops 2 x 6 ss S.L. Bridges 3 x 10
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
ss Squat Hold 2 x 15 sec.
Clean (power position)
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
60% 70% 80% 70% 80% 80%
x3 x3 x3 x4 x3 x3
90 sec. 90 sec.
ss Band Bridges 3 x 6
90 sec. 2 min.
Bench Press
60% 60% 60%
x6 x6 x6
2 min. 2 min.
Pause Squats
3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks
90 sec. 90 sec.
ss Ankle Band Series 1 x 15
*3 sec. hold at bottom of Squat
CORE: Choose Ab Routine
70% 80% 80% 80% 60% 60% 60%
70%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x3 x3 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x6 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 2 Dec. 28th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
60%/70% 2 x 3
Hurdle Warm Up Over/under/over Band Abduction Series Push Press ss squat hold 2 x 15 sec.
ss Front Squats 2 x 6
ss Calf Stretch 2 x 15 sec.
ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
2x3
Split Jerk
ss heel drops 2 x 6 ss S.L. Bridges 3 x 10
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
ss Squat Hold 2 x 15 sec.
Clean (power position)
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
70% 80% 85% 70% 80% 85%
x3 x3 x3 x4 x3 x3
90 sec. 90 sec.
ss Band Bridges 3 x 6
90 sec. 2 min.
Bench Press
60% 65% 65%
x6 x6 x6
2 min. 2 min.
Pause Squats
3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks
90 sec. 90 sec.
ss Ankle Band Series 1 x 15
*3 sec. hold at bottom of Squat
CORE: Choose Ab Routine
70% 80% 80% 85% 60% 65% 65%
75%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x3 x3 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x6 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 3 Jan. 4th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
Day 3 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
x 3 each side
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
Snatch Pulls (power position)
60%/70% 2 x 3
ss Squat Hold 2 x 15 sec.
Overhead Squat 2 x 6
ss Front Squats 2 x 6
Snatch Heel Drops 2 x 6
ss heel drops 2 x 6
Snatch (power position)
Clean (power position) ss S.L. Bridges 3 x 10 ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
70% 80% 90% 70% 80% 85% 90% 60% 65% 70%
x3 x3 x2 x4 x3 x3 x2 x6 x6 x6
90 sec. 90 sec.
3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec.
Straight Bar Bicep Curls
90 sec.
Lying Tricep Ext. Int./Ext. Cable Rot.
ss Band Bridges 3 x 10 ss Ankle Band Series 1 x 15
St. Bar Shoulder Press
90 sec. 2 min. 2 min. 2 min. 2 min.
90 sec.
(In Front) S.L. Squats(back leg on Bench)
Seated Cable Row S.L. RDL Cross Over Front Delt Raise UpRight Rows Lateral Step Ups
CORE: Choose Ab Routine
60%/70% 2 x 3
90 sec.
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Push Press
2x3
ss squat hold 2 x 15 sec. ss Calf Stretch 2 x 15 sec.
70% 75% 80%
x3 x3 x3 x6 x6 x6 3 x 4 e.l. 3x6 3x6 3x6 3x6 3 x 6 e.l. 3x6 3x6 1 x 20 e.w.
Split Jerk ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15
90 sec. 2 min.
Bench Press
90 sec. 90 sec.
Pause Squats *3 sec. hold at bottom of Squat
90 sec. 90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks CORE: Choose Ab Routine
70% 80% 85% 90% 60% 65% 70%
80%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x3 x2 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x3 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 4 Jan. 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
Day 3 Plate Warm Up
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
x 3 each side
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Clean First Pull (floor)
Snatch Pulls (power position)
60%/70% 2 x 3
ss Squat Hold 2 x 15 sec.
Overhead Squat 2 x 6
ss Front Squats 2 x 6
Snatch Heel Drops 2 x 6
ss heel drops 2 x 6
Snatch (power position)
Clean (power position) ss S.L. Bridges 3 x 10 ss Ankle Band Series 1 x 15
Back Squat
Pause Bench *3 sec. hold right before bar touches
your chest Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
70% 80% 90% 95% 70% 80% 85% 90% 95% 65% 65% 70%
x3 x3 x1 X1 x4 x3 x2 x1 x1 x6 x6 x6 3 x 6 el 3x6 3x6 3x6 3x6 3x8 3 x 15
90 sec. 90 sec. 2 min.
ss Band Bridges 3 x 10 ss Ankle Band Series 1 x 15
St. Bar Shoulder Press
90 sec. 2 min. 2 min. 3 min. 2 min. 2 min.
(In Front) S.L. Squats(back leg on Bench)
Seated Cable Row S.L. RDL Cross Over Front Delt Raise UpRight Rows Lateral Step Ups
90 sec.
Straight Bar Bicep Curls
90 sec.
Lying Tricep Ext. Int./Ext. Cable Rot.
90 sec.
CORE: Choose Ab Routine
60%/70% 2 x 3
90 sec.
x5
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs, elvis, clam shells, fire hydants
Push Press
2x3
ss squat hold 2 x 15 sec. ss Calf Stretch 2 x 15 sec.
70% 75% 80% 85%
x3 x3 x3 x2 x6 x6 x6 3 x 4 e.l. 3x6 3x6 3x6 3x6 3 x 6 e.l. 3x6 3x6 1 x 20 e.w.
Split Jerk ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15
90 sec. 2 min.
Bench Press
90 sec. 90 sec.
Pause Squats *3 sec. hold at bottom of Squat
90 sec. 90 sec.
B.O.R. RDL's (squat max) Weighted Pull Ups Cable Rear Delt Pull 1 Arm DB Bicep Curls Tricep Kickbacks CORE: Choose Ab Routine
70% 80% 85% 90% 95% 65% 65% 70%
85%
x3 x3 x3
90 sec. 90 sec.
x4 x3 x2 x1 x1 x6 x6 x6
90 sec. 2 min. 2 min.
4x6 3x3 3x6 3x6 3 x 6 ea 3x6
90 sec. 90 sec.
2 min. 2 min.
90 sec.
Macalester Football Cycle 1 Week 5 Jan. 18th Day 1 Plate Warm Up
Day 2 NONE
Wood Chops, Plate Squat, Standing Twist, Latera Lunge
Hurdle Warm Up Over/under/over Band Abduction Series
x 3 each side
Half Moon For./Back, Monster Walk For./Back, Step Outs
Clean First Pull (floor)
60%
2x3
60% 70% 80% 60% 70% 80% 80%
x3 x3 x3 x4 x3 x2 x2 x3 x3 x3
90 sec. 90 sec.
2x4 2x6 2x6 2x6 2x6 2x8 2 x 15
90 sec.
ss heel drops 3 x 6
Clean (power position) ss w/ S.L. Bridges 3 x 10
Back Squat
St. Bar Shoulder Press
(In Front)
Rev. Lunge
Lat. Pull Down Rev. Grip DB Standing Shoulder Press
Single Leg Hamstring Curls
DB Bicep Curls Weighted Dips Bent Knee Calf Raises CORE: Choose Ab Routine
Day 3
x5
90 sec. 2 min. 3 min. 90 sec. 2 min.
90 sec. 90 sec.
Test
