Phase 4

Phase 4 Name

Thursday Strength Bench Press DB Lat Pulls Med Ball Matrix Diamond,R/L,Roll

Incline Dips/ Big-Boys

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Weight Sets/Reps %

Weight Sets/Reps %

Weight Sets/Reps %

Weight Sets/Reps %

Weight Sets/Reps %

Weight Sets/Reps %

74.75

80.50

86.25

92.00

3x3 85%

90% 3x2

4x8 65%

5x6 70%

5x5 75%

4x4 80%

1x2 90%

1x1 95%

3x8

3x8

3x8

3x8

3x8

3x8

3x10

3x10

3x10

3x10

3x10

3x10

69.00

74.75

80.50

92.00

103.50

103.50

3x8 60%

3x8 65%

5x5 70%

4x4 80%

3x3 90%

3x3 90%

3x15

3x15

3x15

3x15

3x15

3x15

Core Circuit Bench Max

115 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%

46 51.75 57.5 63.25 69 74.75 80.5 86.25 92 97.75 103.5 109.25

Incline Max 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95%

115 46 51.75 57.5 63.25 69 74.75 80.5 86.25 92 97.75 103.5 109.25

Thursday Warm-up Ladders

1 Foot 2 Foot L/R Lateral In/Out-Jumps Buzz Saw Skiers (Both Feet) Skiers(1 Foot L/R)