Macalester Women's Basketball Cycle1 Front Squat = 80% of Back ...
Macalester Women's Basketball Cycle1 Week 1 May 9th Day 1
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
None
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat Day 3 Plate warm Up Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
First Pulls(power position)
60%/70%
2x3
Rest Time 60 sec.
ss Heel Drops 2 x 6
ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift
Bench Press
RDL's
3 x 3 each arm
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
70% 75% 75%
x3 x3 x3
90 sec. 90 sec.
60% 60% 65% 70% 60% 60% 65% 70% 60% 60% 60%
x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8
60 sec. 60 sec.
x8 x8 x8
60 sec. 60 sec.
Bent Over Row (floor)
CORE: Timed Abs Plank Side Plank Dying Bug
DB Push Jerks ss S.L. Bridges 3 x 6 e.l.
ss Front Squat 2 x 6
Cleans (power position)
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3 x 30 sec.
60 sec. 60 sec.
60 sec. 60 sec.
DB S.L. Squats
x 8 e.l. x 8 e.l. x 8 e.l.
60 sec. 60 sec.
DB Bench Press S.L. RDL
3x8 3 x 8 e.l.
60 sec.
3 Way Delt Raises Lateral Lunges
3 x 8 e.w. 3 x 8 e.l.
60 sec.
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
2 x 8, 1 x AMAP 60 sec. 2 x 15
Lying Tricep Extension Any Bicep Exercise
3x8 3x8
Balance Swings
2 x 15 each leg
CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
3 x 8 e.s. 3x8 3x8 3 x 30 sec.
60 sec.
Macalester Women's Basketball Cycle 1 Week 2 May 16th Day 1 Plate warm Up
*Do not do more than 12 reps on your "AMAP" set * Try increasing weight on all exercises that do not have percentages Day 2 x 5 e.w. Plate warm Up
wood chops, standing twist, plate squat, lateral lunge
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70%
2x3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift ss Lat Pulldown 3 x 8 ______
70% 70% 70%
x3 x3 x3
90 sec. 90 sec.
60% 65% 70% 70%
x8 x8 x8 x AMAP x8 x8 x8 x8 x8
60 sec. 60 sec. 60 sec.
x8 x8 x8
60 sec. 60 sec.
3x8 3x8
60 sec.
Straight Bar Shoulder Press ss St. Bar Calf Raises 3 x 8 ______
RDL ss Tricep Pushdown 3 x 8 ______ ss Any Bicep Exercise 3 x 8 ______
60% 60% 65%
Incline Bench Press Lateral Lunges CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
3 x 8 e.s. 3x8 3x8 3 x 30 sec.
x 5 e.w.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70%
2x3
Rest Time 60 sec.
DB Push Jerks
DB S.L. Squats
ss S.L. RDL 3 x 8 e.l. ______
x3 x3 x3
90 sec. 90 sec.
x 8 e.l. x 8 e.l. x 8 e.l.
60 sec. 60 sec.
x8 x8 x8 x AMAP
60 sec. 60 sec. 60 sec.
Bent Over Row (floor) ss Lateral Step Ups 3 x 8 e.l. ______
60% 65% 70% 70%
ss DB Bench Press 3 x 8 ______
RDL ss DB Shoulder Press 3 x 8 ______
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
2 x 8, 1 x AMAP 60 sec. 2 x 15
Lying Tricep Extension S.L. SB Hamstring Curls
3x8 3x8
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
70% 80% 80%
ss 3 Way Delt Raises 3 x 8 e.w. ______
Bench Press
3 x 3 each arm
ss S.L. Bridges 3 x 6 e.l.
Front Squat 60 sec. 60 sec. 60 sec. 60 sec.
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3 x 30 sec.
60 sec.
60% 65% 70% 70% 60% 60% 65%
Tricep Press Down Machine Hamstring Curls
CORE: Legendary Abs Lying Knee Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x8 x8 x8 x8 x8
60 sec. 60 sec. 60 sec. 60 sec.
x8 x8 x8 x AMAP x8 x8 x8
60 sec. 60 sec. 60 sec.
3x8 3x8
60 sec.
60 sec. 60 sec.
Macalester Women's Basketball Cycle 1 Week 3 May 23rd Day 1 Plate warm Up
*If you got 10 reps or more on AMAP than go up 5%, if you got less than 8 reps go down 5% * Try increasing weight on all exercises that do not have percentages Day 2 x 5 e.w. Plate warm Up x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70%
2x3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift ss Lat Pulldown 3 x 8 ______
ss Any Bicep Exercise 3 x 8 ______
60 sec. 60 sec. 60 sec.
x8 x8 x8
60 sec. 60 sec.
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
2 x 8, 1 x AMAP 60 sec. 2 x 15
3x8 3x8
60 sec.
Lying Tricep Extension S.L. SB Hamstring Curls
3x8 3x8
60% 65% 65%
3 x 8 e.s. 3x8 3x8 3 x 30 sec.
ss Ankle Band Series 1 x 15 e.w.
60 sec. 60 sec. 60 sec. 60 sec.
70% 80% 80% 80%
DB S.L. Squats ss 3 Way Delt Raises 3 x 8 e.w. ______
x3 x3 x3 x3
90 sec. 90 sec. 90 sec.
x 8 e.l. x 8 e.l. x 8 e.l.
60 sec. 60 sec.
Bent Over Row (floor) ss Lateral Step Ups 3 x 8 e.l. ______
Front Squat ss DB Bench Press 3 x 8 ______
Bench Press ss S.L. RDL 3 x 8 e.l. ______
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 3 each arm
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
x8 x8 x8 x AMAP x8 x8 x8 x8 x8
ss Band Bridges 3 x 6
DB Push Jerks ss S.L. Bridges 3 x 6 e.l.
60% 65% 70%
Incline Bench Press Lateral Lunges CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
Rest Time 60 sec.
90 sec. 90 sec.
ss St. Bar Calf Raises 3 x 8 ______
RDL
2x3
x3 x3 x3
last wk set
Cleans (power position)
60%/70%
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
70% 70% 75%
Straight Bar Shoulder Press
ss Tricep Pushdown 3 x 8 ______
x 5 e.w.
60% 65% 65% last wk set
3 x 30 sec.
x8 x8 x8 x AMAP
60 sec. 60 sec. 60 sec.
RDL ss DB Shoulder Press 3 x 8 ______
60% 65% 70% last wk set 60% 65% 65%
Tricep Press Down Machine Hamstring Curls
60 sec.
CORE: Legendary Abs Lying Knee Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x8 x8 x8 x8 x8
60 sec. 60 sec. 60 sec. 60 sec.
x8 x8 x8 x AMAP x8 x8 x8
60 sec. 60 sec. 60 sec.
3x8 3x8
60 sec.
60 sec. 60 sec.
Macalester Women's Basketball Cycle 1 Week 4 Unload Week: Do last weeks weights with this weeks reps, unless a percentage is given May 30th Day 1 Day 2 Plate warm Up x 5 e.w. Plate warm Up wood chops, standing twist, plate squat, lateral lunge
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70%
2x3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift ss Lat Pulldown 2 x 8 ______
70% 70% 75%
x3 x3 x3
90 sec. 90 sec.
60% 65% 65%
x6 x6 x6 x6 x6 x6 x6 x6 x6
60 sec. 60 sec.
x6 x6 x6
60 sec. 60 sec.
3x6 3x6
60 sec.
same last wk
Seated St. Bar Shoulder Press ss St. Bar Calf Raises 2 x 8 ______
RDL ss Tricep Pushdown 2 x 8 ______ ss Any Bicep Exercise 2 x 8 ______
60% 65% 65%
Incline Bench Press Lateral Lunges CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
2 x 8 e.s. 2x8 2x8 2 x 30 sec.
x 5 e.w.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70%
2x3
Rest Time 60 sec.
DB Push Jerks
DB S.L. Squats
ss S.L. RDL 2 x 8 e.l. ______
60% 65% 65% same last wk
x3 x3 x3
90 sec. 90 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
60 sec. 60 sec.
x6 x6 x6 x6
60 sec. 60 sec. 60 sec.
Bent Over Row (floor) ss Lateral Step Ups 3 x 8 e.l. ______
ss DB Bench Press 3 x 8 ______
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
3x6 2 x 10
60 sec.
Lying Tricep Extension S.L. SB Hamstring Curls
2x8 2x8
60 sec.
2 x 30 sec.
60% 65% 65% same last wk
RDL ss DB Shoulder Press 3 x 8 ______
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
70% 80% 80%
ss 3 Way Delt Raises 2 x 8 e.w. ______
Bench Press
3 x 3 each arm
ss S.L. Bridges 3 x 6 e.l.
Front Squat 60 sec. 60 sec. 60 sec. 60 sec.
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
60% 65% 65%
Tricep Press Down Machine Hamstring Curls
CORE: Legendary Abs Lying Knee Touches Aqua Person
2 x 10 e.w. 2 x 10 e.s. 2 x 10 e.s.
x6 x6 x6 x6 x6
60 sec. 60 sec. 60 sec. 60 sec.
x6 x6 x6 x6 x6 x6 x6
60 sec. 60 sec. 60 sec.
3x6 3x6
60 sec.
60 sec. 60 sec.
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
None
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat Day 3 Plate warm Up Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
First Pulls(power position)
60%/70%
2x3
Rest Time 60 sec.
ss Heel Drops 2 x 6
ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift
Bench Press
RDL's
3 x 3 each arm
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
70% 75% 75%
x3 x3 x3
90 sec. 90 sec.
60% 60% 65% 70% 60% 60% 65% 70% 60% 60% 60%
x8 x8 x8 x8 x8 x8 x8 x8 x8 x8 x8
60 sec. 60 sec.
x8 x8 x8
60 sec. 60 sec.
Bent Over Row (floor)
CORE: Timed Abs Plank Side Plank Dying Bug
DB Push Jerks ss S.L. Bridges 3 x 6 e.l.
ss Front Squat 2 x 6
Cleans (power position)
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3 x 30 sec.
60 sec. 60 sec.
60 sec. 60 sec.
DB S.L. Squats
x 8 e.l. x 8 e.l. x 8 e.l.
60 sec. 60 sec.
DB Bench Press S.L. RDL
3x8 3 x 8 e.l.
60 sec.
3 Way Delt Raises Lateral Lunges
3 x 8 e.w. 3 x 8 e.l.
60 sec.
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
2 x 8, 1 x AMAP 60 sec. 2 x 15
Lying Tricep Extension Any Bicep Exercise
3x8 3x8
Balance Swings
2 x 15 each leg
CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
3 x 8 e.s. 3x8 3x8 3 x 30 sec.
60 sec.
Macalester Women's Basketball Cycle 1 Week 2 May 16th Day 1 Plate warm Up
*Do not do more than 12 reps on your "AMAP" set * Try increasing weight on all exercises that do not have percentages Day 2 x 5 e.w. Plate warm Up
wood chops, standing twist, plate squat, lateral lunge
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70%
2x3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift ss Lat Pulldown 3 x 8 ______
70% 70% 70%
x3 x3 x3
90 sec. 90 sec.
60% 65% 70% 70%
x8 x8 x8 x AMAP x8 x8 x8 x8 x8
60 sec. 60 sec. 60 sec.
x8 x8 x8
60 sec. 60 sec.
3x8 3x8
60 sec.
Straight Bar Shoulder Press ss St. Bar Calf Raises 3 x 8 ______
RDL ss Tricep Pushdown 3 x 8 ______ ss Any Bicep Exercise 3 x 8 ______
60% 60% 65%
Incline Bench Press Lateral Lunges CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
3 x 8 e.s. 3x8 3x8 3 x 30 sec.
x 5 e.w.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70%
2x3
Rest Time 60 sec.
DB Push Jerks
DB S.L. Squats
ss S.L. RDL 3 x 8 e.l. ______
x3 x3 x3
90 sec. 90 sec.
x 8 e.l. x 8 e.l. x 8 e.l.
60 sec. 60 sec.
x8 x8 x8 x AMAP
60 sec. 60 sec. 60 sec.
Bent Over Row (floor) ss Lateral Step Ups 3 x 8 e.l. ______
60% 65% 70% 70%
ss DB Bench Press 3 x 8 ______
RDL ss DB Shoulder Press 3 x 8 ______
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
2 x 8, 1 x AMAP 60 sec. 2 x 15
Lying Tricep Extension S.L. SB Hamstring Curls
3x8 3x8
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
70% 80% 80%
ss 3 Way Delt Raises 3 x 8 e.w. ______
Bench Press
3 x 3 each arm
ss S.L. Bridges 3 x 6 e.l.
Front Squat 60 sec. 60 sec. 60 sec. 60 sec.
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
3 x 30 sec.
60 sec.
60% 65% 70% 70% 60% 60% 65%
Tricep Press Down Machine Hamstring Curls
CORE: Legendary Abs Lying Knee Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x8 x8 x8 x8 x8
60 sec. 60 sec. 60 sec. 60 sec.
x8 x8 x8 x AMAP x8 x8 x8
60 sec. 60 sec. 60 sec.
3x8 3x8
60 sec.
60 sec. 60 sec.
Macalester Women's Basketball Cycle 1 Week 3 May 23rd Day 1 Plate warm Up
*If you got 10 reps or more on AMAP than go up 5%, if you got less than 8 reps go down 5% * Try increasing weight on all exercises that do not have percentages Day 2 x 5 e.w. Plate warm Up x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70%
2x3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift ss Lat Pulldown 3 x 8 ______
ss Any Bicep Exercise 3 x 8 ______
60 sec. 60 sec. 60 sec.
x8 x8 x8
60 sec. 60 sec.
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
2 x 8, 1 x AMAP 60 sec. 2 x 15
3x8 3x8
60 sec.
Lying Tricep Extension S.L. SB Hamstring Curls
3x8 3x8
60% 65% 65%
3 x 8 e.s. 3x8 3x8 3 x 30 sec.
ss Ankle Band Series 1 x 15 e.w.
60 sec. 60 sec. 60 sec. 60 sec.
70% 80% 80% 80%
DB S.L. Squats ss 3 Way Delt Raises 3 x 8 e.w. ______
x3 x3 x3 x3
90 sec. 90 sec. 90 sec.
x 8 e.l. x 8 e.l. x 8 e.l.
60 sec. 60 sec.
Bent Over Row (floor) ss Lateral Step Ups 3 x 8 e.l. ______
Front Squat ss DB Bench Press 3 x 8 ______
Bench Press ss S.L. RDL 3 x 8 e.l. ______
CORE: Timed Abs Plank Side Plank Dying Bug
3 x 3 each arm
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
x8 x8 x8 x AMAP x8 x8 x8 x8 x8
ss Band Bridges 3 x 6
DB Push Jerks ss S.L. Bridges 3 x 6 e.l.
60% 65% 70%
Incline Bench Press Lateral Lunges CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
Rest Time 60 sec.
90 sec. 90 sec.
ss St. Bar Calf Raises 3 x 8 ______
RDL
2x3
x3 x3 x3
last wk set
Cleans (power position)
60%/70%
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
70% 70% 75%
Straight Bar Shoulder Press
ss Tricep Pushdown 3 x 8 ______
x 5 e.w.
60% 65% 65% last wk set
3 x 30 sec.
x8 x8 x8 x AMAP
60 sec. 60 sec. 60 sec.
RDL ss DB Shoulder Press 3 x 8 ______
60% 65% 70% last wk set 60% 65% 65%
Tricep Press Down Machine Hamstring Curls
60 sec.
CORE: Legendary Abs Lying Knee Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x8 x8 x8 x8 x8
60 sec. 60 sec. 60 sec. 60 sec.
x8 x8 x8 x AMAP x8 x8 x8
60 sec. 60 sec. 60 sec.
3x8 3x8
60 sec.
60 sec. 60 sec.
Macalester Women's Basketball Cycle 1 Week 4 Unload Week: Do last weeks weights with this weeks reps, unless a percentage is given May 30th Day 1 Day 2 Plate warm Up x 5 e.w. Plate warm Up wood chops, standing twist, plate squat, lateral lunge
Front Squat = 80% of Back Squat Snatch = 70% of Clean Deadlift = 110% of Back Squat x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70%
2x3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Deadlift ss Lat Pulldown 2 x 8 ______
70% 70% 75%
x3 x3 x3
90 sec. 90 sec.
60% 65% 65%
x6 x6 x6 x6 x6 x6 x6 x6 x6
60 sec. 60 sec.
x6 x6 x6
60 sec. 60 sec.
3x6 3x6
60 sec.
same last wk
Seated St. Bar Shoulder Press ss St. Bar Calf Raises 2 x 8 ______
RDL ss Tricep Pushdown 2 x 8 ______ ss Any Bicep Exercise 2 x 8 ______
60% 65% 65%
Incline Bench Press Lateral Lunges CORE: Wood Chops Straight Arm Crunches Hanging Knee Raises Super Hero Hold
2 x 8 e.s. 2x8 2x8 2 x 30 sec.
x 5 e.w.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70%
2x3
Rest Time 60 sec.
DB Push Jerks
DB S.L. Squats
ss S.L. RDL 2 x 8 e.l. ______
60% 65% 65% same last wk
x3 x3 x3
90 sec. 90 sec.
x 6 e.l. x 6 e.l. x 6 e.l.
60 sec. 60 sec.
x6 x6 x6 x6
60 sec. 60 sec. 60 sec.
Bent Over Row (floor) ss Lateral Step Ups 3 x 8 e.l. ______
ss DB Bench Press 3 x 8 ______
Pull Ups or Lat Pulldown Lying 90/90 Ext. Rot.
3x6 2 x 10
60 sec.
Lying Tricep Extension S.L. SB Hamstring Curls
2x8 2x8
60 sec.
2 x 30 sec.
60% 65% 65% same last wk
RDL ss DB Shoulder Press 3 x 8 ______
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 90 sec.
ss Ankle Band Series 1 x 15 e.w.
70% 80% 80%
ss 3 Way Delt Raises 2 x 8 e.w. ______
Bench Press
3 x 3 each arm
ss S.L. Bridges 3 x 6 e.l.
Front Squat 60 sec. 60 sec. 60 sec. 60 sec.
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
60% 65% 65%
Tricep Press Down Machine Hamstring Curls
CORE: Legendary Abs Lying Knee Touches Aqua Person
2 x 10 e.w. 2 x 10 e.s. 2 x 10 e.s.
x6 x6 x6 x6 x6
60 sec. 60 sec. 60 sec. 60 sec.
x6 x6 x6 x6 x6 x6 x6
60 sec. 60 sec. 60 sec.
3x6 3x6
60 sec.
60 sec. 60 sec.
