monday monday running
MONDAY WORKOUT A1 A2 B1 B2 B3 C1 D1 D2 D3
EXERCISE BARBELL BENCH SUPNATED PULL UPS (SHLDR WIDTH) 45 DEG LAYING INCLINE DB CURLS LAYING BARBELL TRICEP EXTENSIONS SEATED DB LATERAL RAISE HANG CLEAN + PUSH PRESS WEIGHTED SIT-UPS RUSSIAN TWIST BARBELL SUIT CASE SIDE CRUNCHES
SET-ECC-ISO-CON-REPS 3-4-2-0-8 3-0-4-0-8 3-4-0-0-8 3-4-0-0-8 3-3-3-0-8 3-0-0-0-6 3-5-0-0-10 3-0-0-0-20 (PER SIDE) 3-0-0-0-15 (PER SIDE)
SET 1 SET 2
MONDAY RUNNING WK/REPS WEEK 1-10 WEEK 1-8 WEEK 1-6 WEEK 1-2
YARDS 10 20 30 40
RELIEF PER REP 10 SECS 10 SECS 10 SECS 10 SECS
WEEK 2-12 WEEK 2-10 WEEK 2-8 WEEK 2-4
10 20 30 40
10 SECS 10 SECS 10 SECS 10 SECS
WEEK 3-14 WEEK 3-12 WEEK 3-10 WEEK 3-6
10 20 30 40
10 SECS 10 SECS 10 SECS 10 SECS
REST BEFORE NEXT SET
20 SECS.
20 SECS.
20 SECS.
SET 3 SET 4 SET 5
TUESDAY WORKOUT A1 B1 C1 C2 C3 D1 D2 D3 E1 E2 E3
EXERCISE POWER CLEAN SQUAT DB BOX STEP UP + HIGH KNEE PARTNER GLUTE-HAM RAISE LATERAL DB LUNGES DB BULGARIAN SPLIT SQUAT COMPLEX BARBELL RDL STAND SINGLE LEG DB CALF RAISE LAYING LEG RAISES V-UPS
SET-ECC-ISO-CON-REPS 3-0-0-0-6 3-0-0-0-10 3-4-0-0-8 (PER LEG) 3-0-0-0-8 3-0-0-0-8 (PER SIDE) 3-0-0-0-8 (PER EXERCISE) 3-0-0-0-12 3-0-4-0-10 3-0-0-0-12 3-0-0-0-12
BARBELL KNEELING ROLL OUTS
3-0-0-0-12
SET 1 SET 2 SET 3 SET 4 SET 5
THURSDAY WORKOUT A1 A2 B1 B2 B3 C1 D1 D2 D3
EXERCISE INCLINE BENCH PRONATED PULL UPS (SHLDR WIDTH) BEND OVER DB SINGLE ARM ROW LAYING DB BENCH PRESS SEATED DB SHOULDER PRESS HANG SNATCH + OH SQUAT AROUND THE WORLD SIT UPS STANDING WALL THROWS DECLINE WEIGHTED SIT UPS
SET-ECC-ISO-CON-REPS 3-4-2-0-8 3-0-4-0-8 3-4-3-0-8 3-4-0-0-8 3-3-3-0-8 3-0-0-0-6 3-0-0-0-8 3-0-0-0-20 (PER SIDE) 3-5-0-0-10
SET 1 SET 2 SET 3
THURSDAY RUNNING WK/REPS WK 1-6 (3 PER SIDE) WK 2-8 (4 PER SIDE) WK 3-10 (5 PER SIDE)
EXERCISE ILLIONIS DRILL ILLIONIS DRILL ILLIONIS DRILL
RELIEF PER REP 20 SECS 20 SECS 20 SECS
REST BEFORE NEXT SET
SET 4 SET 5
FRIDAY WORKOUT A1 B1 C1 C2 C3 D1 E1 E2 E3
EXERCISE POWER SNATCH BOX FRONT SQUATS DB LUNGE JUMPS LAYING LEG CURLS BOX JUMPS + SQUAT DEAD LIFTS LAYING BENCH SIDE CRUNCHES LAYING LEG RAISE CIRCUIT ALT. ABDOMINAL KICK
SET-ECC-ISO-CON-REPS 3-0-0-0-6 3-5-3-0-8 3-0-0-0-6 (PER SIDE) 3-0-0-0-15 3-0-0-0-6 3-0-0-0-8 3-0-0-0-15 (PER SIDE) 3-0-0-0-6 (3 MOVEMENTS PER REP) 3-0-0-0-10 (PER LEG)
SET 1 SET 2 SET 3 SET 4 SET 5
EXERCISE BARBELL BENCH SUPNATED PULL UPS (SHLDR WIDTH) 45 DEG LAYING INCLINE DB CURLS LAYING BARBELL TRICEP EXTENSIONS SEATED DB LATERAL RAISE HANG CLEAN + PUSH PRESS WEIGHTED SIT-UPS RUSSIAN TWIST BARBELL SUIT CASE SIDE CRUNCHES
SET-ECC-ISO-CON-REPS 3-4-2-0-8 3-0-4-0-8 3-4-0-0-8 3-4-0-0-8 3-3-3-0-8 3-0-0-0-6 3-5-0-0-10 3-0-0-0-20 (PER SIDE) 3-0-0-0-15 (PER SIDE)
SET 1 SET 2
MONDAY RUNNING WK/REPS WEEK 1-10 WEEK 1-8 WEEK 1-6 WEEK 1-2
YARDS 10 20 30 40
RELIEF PER REP 10 SECS 10 SECS 10 SECS 10 SECS
WEEK 2-12 WEEK 2-10 WEEK 2-8 WEEK 2-4
10 20 30 40
10 SECS 10 SECS 10 SECS 10 SECS
WEEK 3-14 WEEK 3-12 WEEK 3-10 WEEK 3-6
10 20 30 40
10 SECS 10 SECS 10 SECS 10 SECS
REST BEFORE NEXT SET
20 SECS.
20 SECS.
20 SECS.
SET 3 SET 4 SET 5
TUESDAY WORKOUT A1 B1 C1 C2 C3 D1 D2 D3 E1 E2 E3
EXERCISE POWER CLEAN SQUAT DB BOX STEP UP + HIGH KNEE PARTNER GLUTE-HAM RAISE LATERAL DB LUNGES DB BULGARIAN SPLIT SQUAT COMPLEX BARBELL RDL STAND SINGLE LEG DB CALF RAISE LAYING LEG RAISES V-UPS
SET-ECC-ISO-CON-REPS 3-0-0-0-6 3-0-0-0-10 3-4-0-0-8 (PER LEG) 3-0-0-0-8 3-0-0-0-8 (PER SIDE) 3-0-0-0-8 (PER EXERCISE) 3-0-0-0-12 3-0-4-0-10 3-0-0-0-12 3-0-0-0-12
BARBELL KNEELING ROLL OUTS
3-0-0-0-12
SET 1 SET 2 SET 3 SET 4 SET 5
THURSDAY WORKOUT A1 A2 B1 B2 B3 C1 D1 D2 D3
EXERCISE INCLINE BENCH PRONATED PULL UPS (SHLDR WIDTH) BEND OVER DB SINGLE ARM ROW LAYING DB BENCH PRESS SEATED DB SHOULDER PRESS HANG SNATCH + OH SQUAT AROUND THE WORLD SIT UPS STANDING WALL THROWS DECLINE WEIGHTED SIT UPS
SET-ECC-ISO-CON-REPS 3-4-2-0-8 3-0-4-0-8 3-4-3-0-8 3-4-0-0-8 3-3-3-0-8 3-0-0-0-6 3-0-0-0-8 3-0-0-0-20 (PER SIDE) 3-5-0-0-10
SET 1 SET 2 SET 3
THURSDAY RUNNING WK/REPS WK 1-6 (3 PER SIDE) WK 2-8 (4 PER SIDE) WK 3-10 (5 PER SIDE)
EXERCISE ILLIONIS DRILL ILLIONIS DRILL ILLIONIS DRILL
RELIEF PER REP 20 SECS 20 SECS 20 SECS
REST BEFORE NEXT SET
SET 4 SET 5
FRIDAY WORKOUT A1 B1 C1 C2 C3 D1 E1 E2 E3
EXERCISE POWER SNATCH BOX FRONT SQUATS DB LUNGE JUMPS LAYING LEG CURLS BOX JUMPS + SQUAT DEAD LIFTS LAYING BENCH SIDE CRUNCHES LAYING LEG RAISE CIRCUIT ALT. ABDOMINAL KICK
SET-ECC-ISO-CON-REPS 3-0-0-0-6 3-5-3-0-8 3-0-0-0-6 (PER SIDE) 3-0-0-0-15 3-0-0-0-6 3-0-0-0-8 3-0-0-0-15 (PER SIDE) 3-0-0-0-6 (3 MOVEMENTS PER REP) 3-0-0-0-10 (PER LEG)
SET 1 SET 2 SET 3 SET 4 SET 5
