SUMMER 2017 WEEK 1
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
FUNCTIONAL & FORM TRAINING
FUNCTIONAL & FORM TRAINING
FUNCTIONAL & FORM TRAINING
WU 1
BB BENCH (C/R/W GRIPS)
2 X 10 REPS
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
KNEE RAISES
2 x 10
WU 2
3-WAY SHOULDERS
2 x 10 EACH
WU 2
PISTOL SQUAT (BW)
2 x 10 (DEPTH)
BB SQUAT
5 x 5 @ 50% (CONTROLLED FORM!!!)
MED-BALL SIDE SLAMS
4 X R/L 8/8/8/8
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB BENCH PRESS
5 x 5 @ 50% (FORM! - HIPS...)
CLOSE-GRIP PUSHUPS
4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB DEADLIFT
4 X 8-10 REPS (LIGHT - FORM)
GLUTE HAMS
4 X R/L 8/8/8/8 REPS
C1
DB ISO BUL. SPLIT SQUAT
C2
LATERAL LUNGE
4 X 8/8/8/8 (EACH PLATE)
DB INCLINE FLIES
4 X R/L 6/6/6/6 @ 5-0-X-1
C1
4 X R/L 6/6/6/6
C2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB FRONT SQUAT
3 X 6/6/6 @ 5-0-X-1 (FORM - DEPTH)
4 X 8-12 REPS
BB BENT-OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB PUSH UP ROWS
4 X R/L 6/6/6/6
C1
ISO LANDMINE PRESS
DB LAWN MOWERS
4 X R/L 10-15 REPS
C2 C3
DB CLEAN-PRESS
4 X 6-8 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO 4 X R/L 6-8 REPS
4 X R/L 6/6/6/6 @ 5-0-X-1
D1 D2
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15 REPS
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X 8/8/8/8 (SOFT LANDING)
B1 B2
MOVEMENT/SET/REP/TEMPO
BB STEP-UPS
5 x 5 @ 50% (GET UNDER THE WEIGHT - FLEXIBILITY)
BOX JUMPS
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
PLATE PUSHES
ISO PENDULUMS
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
B1 B2
MOVEMENT/SET/REP/TEMPO
N1
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
2 x 10 (DEPTH)
MOVEMENT/SET/REP/TEMPO
D1 D2
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
OVERHEAD SQUAT
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
FRIDAY
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X R/L 12/10/8/6
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 2
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL DYNAMIC
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
(6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
FUNCTIONAL & FORM TRAINING
FUNCTIONAL & FORM TRAINING BB BENCH (C/R/W GRIPS)
2 X 10 REPS
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
KNEE RAISES
2 x 10 (CONTROLLED)
WU 2
3-WAY SHOULDERS
2 x 10 EACH
WU 2
PISTOL SQUAT (BW)
2 x 10 (DEPTH)
BB SQUAT
5 x 5 @ 50 or 55%
MED-BALL SIDE SLAMS
4 X R/L 8/8/8/8 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB BENCH PRESS
5 x 5 @ 50 or 55%
WIDE-GRIP PUSHUPS
4 X 10 REPS
BB DEADLIFT
4 X 8-10 REPS (LIGHT - FORM)
A1 A2
GLUTE HAMS
4 X R/L 8 REPS
PLATE PUSHES
4 X 8/8/8/8 (EACH PLATE)
4 X R/L 6/6/6/6 @ 5-0-X-1
LATERAL LUNGE
4 X R/L 6/6/6/6
C1 C2
DB INCLINE FLIES
4 X 8-12 REPS
BB STEP-UPS
4 X R/L 6-8 REPS 4 X R/L 6/6/6/6 @ 5-0-X-1
D1 D2
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6
DB LAWN MOWERS
4 X R/L 10-15 REPS
DIPS
4 X 10-15 REPS
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
4 X 8/8/8/8
BB FRONT SQUAT
3 X 6/6/6 @ 5-0-X-1 (FORM - DEPTH)
BB BENT-OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
MOVEMENT/SET/REP/TEMPO
DB PUSH UP ROWS
MOVEMENT/SET/REP/TEMPO
ISO PENDULUMS
5 x 5 @ 50 or 55%
BOX JUMPS
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
MOVEMENT/SET/REP/TEMPO
DB ISO BUL. SPLIT SQUAT
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
MOVEMENT/SET/REP/TEMPO
N1
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
D1 D2
FUNCTIONAL & FORM TRAINING
WU 1
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
C1 C2
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
2 x 10 (DEPTH)
MOVEMENT/SET/REP/TEMPO B1 B2
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
OVERHEAD SQUAT
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
C1 C2 C3
ISO LANDMINE PRESS
4 X R/L 12/10/8/6
DB CLEAN-PRESS
4 X 6-8 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 3 MONDAY
WEDNESDAY (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
FUNCTIONAL & FORM TRAINING
FUNCTIONAL & FORM TRAINING
OVERHEAD SQUAT KNEE RAISES
A1 A2
BB SQUAT MED-BALL SIDE SLAMS
2 x 10 (DEPTH) 2 x 10 (CONTROLLED)
WU 1 WU 2
BB BENCH (C/R/W GRIPS) 3-WAY SHOULDERS
A1 A2
BB BENCH PRESS PUSHUPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
5 x 5 @ 55 or 60% 4 X R/L 8/8/8/8
4 X 6/6/6/6 @ 5-0-X-1 (LIGHT -EXPLOSIVE - 4 QKs STAG. STANCE SQUATS (POS.) @ 45 deg. AFTER EACH SET) 4 X R/L 8/8/8/8 REPS ISO HIP EXTENSIONS
C2
DBL SQUAT JUMPS
A1 A2
POWER CLEANS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
4 X 6/6/6/6 @ 3-0-X-1
B1
BB FRONT SQUAT
3 X 6/6/6 @ 3-0-X-1 (FORM - DEPTH)
B2
DB FLIES
4 X 8-12
B2
BB BENT-OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
C1
DB ISO BENCH PRESS
4 X R/L 6/5/4/3
C1
PUSH PRESS
3 X 10/8/6 (FORM)
C2
DB LAWN MOWERS
4 X R/L 10-15 REPS
C2 C3
PC SIT-TO-STAND DB SHRUGS
4 X 6-8 REPS 3 X R/L 6-10 REPS
D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMERS WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6 (LIGHT, KNEE HOVERING, DON"T RESET) 4 X 6/6/6/6
MOVEMENT/SET/REP/TEMPO
BB LATERAL STEP-UPS
4 X R/L 6/6/6/6
BB or DB 3-WAY LUNGE
4 X R/M/L 6/6/6/6
D1 D2
TRICEP PRESS
4 X 8-12 REPS
CURLS (YOUR CHOICE)
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 POST-WORK GROUND BASE STRETCH AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
5 x 5 @ 55 or 60% 4 X 8/8/8/8
BOX JUMPS
BB INCLINE PRESS
MOVEMENT/SET/REP/TEMPO N1
5 x 5 @ 55 or 60% 4 X 10 REPS
3 x 3 (FORM!! / GET UNDER THE WEIGHT!) 2 x 10 (DEPTH)
B1
MOVEMENT/SET/REP/TEMPO D1 D2
POWER CLEAN COMPLEX PISTOL SQUAT (BW)
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
MOVEMENT/SET/REP/TEMPO SPLIT DEADLIFT
FUNCTIONAL & FORM TRAINING WU 1 WU 2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
C1
2 X 10 REPS 2 x 10 EACH
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
B2
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
(6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
WU 1 WU 2
B1
FRIDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL DYNAMIC
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 POST-WORK GROUND BASE STRETCH AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 POST-WORK GROUND BASE STRETCH AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 4 MONDAY
WEDNESDAY
WU 1 WU 2
(6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
FUNCTIONAL & FORM TRAINING
FUNCTIONAL & FORM TRAINING
2 x 10 (DEPTH)
WU 1
BB BENCH (C/R/W GRIPS)
2 X 10 REPS
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
KNEE RAISES
2 x 10 (CONTROLLED)
WU 2
3-WAY SHOULDERS
2 x 10 EACH
WU 2
PISTOL SQUAT (BW)
2 x 10 (DEPTH)
5 x 3 @ 60 or 65% 4 X R/L 8/8/8/8
BB SQUAT MED-BALL SIDE SLAMS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB BENCH PRESS CLOSE-GRIP PUSHUPS
4 X 6/6/6/6 @ 5-0-X-1 (LIGHT -EXPLOSIVE - 4 QKs STAG. STANCE SQUATS (POS.) @ 45 deg. AFTER EACH SET) 4 X R/L 8/8/8/8 REPS ISO HIP EXTENSIONS SPLIT DEADLIFT
C2
DBL SQUAT JUMPS
4 X 6/6/6/6 @ 3-0-X-1
B1
BB FRONT SQUAT
3 X 6/6/6 @ 3-0-X-1 (FORM - DEPTH)
B2
DB FLIES
4 X 8-12
B2
BB BENT-OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
C1
DB ISO BENCH PRESS
4 X R/L 6/5/4/3
C1
PUSH PRESS
C2
DB LAWN MOWERS
4 X R/L 10-15 REPS
C2 C3
PC SIT-TO-STAND
4 X 6-8 REPS
DB SHRUGS
3 X R/L 6-10 REPS
BB LATERAL STEP-UPS
4 X R/L 6/6/6/6 4 X R/M/L 6/6/6/6
D1 D2
MOVEMENT/SET/REP/TEMPO N1
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB INCLINE PRESS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
BB or DB 3-WAY LUNGE
TRICEP PRESS
4 X 8-12 REPS
CURLS (YOUR CHOICE)
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 POST-WORK GROUND BASE STRETCH AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
BOX JUMPS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6 (LIGHT, KNEE HOVERING, DON"T RESET) 4 X 6/6/6/6
5 x 3 @ 60 or 65% 4 X 8/8/8/8
POWER CLEANS
B1
MOVEMENT/SET/REP/TEMPO D1 D2
A1 A2
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
MOVEMENT/SET/REP/TEMPO C1
5 x 3 @ 60 or 65% 4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B2
FUNCTIONAL & FORM TRAINING
OVERHEAD SQUAT
MOVEMENT/SET/REP/TEMPO B1
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
(6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
FRIDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL DYNAMIC
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 POST-WORK GROUND BASE STRETCH AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
3 X 10/8/6 (FORM)
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMERS WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 POST-WORK GROUND BASE STRETCH AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 5
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
STRENGTH TRAINING
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
5 x 5 @ 55 or 60% 4 X R/L 8/8/8/8
BB SQUAT MED-BALL SIDE SLAMS
A1 A2
GLUTE HAMS
C1
BB ISO BUL. SPLIT SQUAT
C2
DB LATERAL LUNGE
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
4 X 6-8 REPS (FORM OVER WEIGHT) 4 X 8-12
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB BENT OVER ROW
DB ISO INCLINE PRESS
4 X R/L 6/5/4/3
C1
ISO LANDMINE PRESS
SEATED CABLE ROWS
4 X 10-15
C2 C3
DB CLEAN-PRESS
4 X 8 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
BB CLOSE GRIP BENCH
4 X R/L 6/6/6/6
C1
4 X R/L 6/6/6/6
C2
DB INCLINE FLIES
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6 W/ KNEE DRIVE 4 X 15 - 20 REPS
D1 D2
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
PULL UPS
4 X 8-12 (SWITCH GRIPS)
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
BB FRONT SQUAT
4 x 6/6/6/6 4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
CALF RAISES
BOX JUMPS
4 X 6/6/6/6 4 X 8-12 REPS
B1 B2
BB OVERHEAD STEP-UPS
5 x 3 @ 55 or 60% 4 X 8/8/8/8
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
MOVEMENT/SET/REP/TEMPO
N1
STRENGTH TRAINING WU 1
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
D1 D2
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
2 x 10
5 x 3 @ 55 or 60% 4 X 10 REPS
BB BENCH PRESS WIDE-GRIP PUSHUPS
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB DEADLIFT
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO B1 B2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X R/L 8/8/6/6
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 6
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
STRENGTH TRAINING
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
5 x 5 @ 60 or 65% 4 X R/L 8/8/8/8
BB SQUAT MED-BALL SIDE SLAMS
A1 A2
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
2 x 10
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
5 x 5 @ 60 or 65% 4 X 10 REPS
BB BENCH PRESS PUSHUPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB SUMO DEADLIFT
4 X 6-8 REPS (FORM OVER WEIGHT)
GLUTE HAMS
C1 C2
BB CLOSE GRIP BENCH
4 X 6/6/6/6
4 X 10-15 REPS
B1 B2
DB INCLINE FLIES
BB ISO BUL. SPLIT SQUAT
4 X R/L 6/6/6/6
C1
DB LATERAL LUNGE
4 X R/L 6/6/6/6
C2
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB FRONT SQUAT
4 x 6/6/6/6
4 X 8-12 REPS
BB BENT OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB ISO INCLINE PRESS
4 X R/L 6/5/4/3
C1
ISO LANDMINE PRESS
SEATED CABLE ROWS
4 X 10-15
C2 C3
DB CLEAN-PRESS
4 X 8 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
BB OVERHEAD STEP-UPS
4 X R/L 6/6/6/6 W/ KNEE DRIVE
CALF RAISES
4 X 20
D1 D2
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
PULL UPS
4 X 8-12 (SWITCH GRIPS)
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
BOX JUMPS
B1 B2
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
5 x 5 @ 60 or 65% 4 X 8/8/8/8
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
MOVEMENT/SET/REP/TEMPO
N1
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
D1 D2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X R/L 8/8/6/6
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 7
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
STRENGTH TRAINING
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
5 x 5 @ 65 or 70% 4 X R/L 8/8/8/8
BB SQUAT MED-BALL SIDE SLAMS
A1 A2
BB BENCH PRESS CLOSE-GRIP PUSHUPS
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
2 x 10
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
5 x 5 @ 65 or 70% 4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB DEADLIFT
4 X 6-8 REPS (FORM OVER WEIGHT)
GLUTE HAMS
4 X 10-15 REPS
C1
SPLIT DEADLIFT
C2
BB or DB 3-WAY LUNGE
B1 B2
BB INCLINE PRESS
4 X 6/6/6/6
DB FLIES
C1 C2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB FRONT SQUAT
4 x 6/6/4/4
4 X 8-12 REPS
BB BENT OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB ISO INCLINE PRESS
4 X R/L 6/5/4/3
C1
PUSH PRESS
DB LAWNMOWERS
4 X 10-15
C2 C3
PC SIT-TO-STAND
4 X 8 REPS
DB SHRUGS
3 X 6-10 REPS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
BB STEP-UPS
4 X R/L 6/6/6/6
CALF RAISES
4 X 20
D1 D2
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
BOX JUMPS
B1 B2
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6 (LIGHT, KNEE HOVERING, DON"T RESET) 4 X R/M/L 6/6/6/6
5 x 5 @ 65 or 70% 4 X 8/8/8/8
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
MOVEMENT/SET/REP/TEMPO
N1
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
D1 D2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X 8/8/6/6 (FORM)
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 8 MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC
WU 1 WU 2
(6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
STRENGTH TRAINING
STRENGTH TRAINING
WU 1
BB BENCH (C/R/W GRIPS)
2 x 10
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
5 x 3 @ 70 or 75% 4 X R/L 8/8/8/8
BB SQUAT MED-BALL SIDE SLAMS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB BENCH PRESS WIDE-GRIP PUSHUPS
5 x 3 @ 70 or 75% 4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB SUMO DEADLIFT
4 X 6-8 REPS (FORM OVER WEIGHT)
GLUTE HAMS
4 X 10-15 REPS
C1
SPLIT DEADLIFT
C2
BB or DB 3-WAY LUNGE
B1 B2
BB INCLINE PRESS
4 X6/6/4/4
DB FLIES
C1 C2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB FRONT SQUAT
4 x 6/6/4/4
4 X 8-12 REPS
BB BENT OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB ISO BENCH PRESS
4 X R/L 6/6/4/4
C1
PUSH PRESS
DB LAWNMOWERS
4 X 10-15
C2 C3
PC SIT-TO-STAND
4 X 8 REPS
DB SHRUGS
3 X 6-10 REPS
D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
BB STEP-UPS
4 X R/L 6/6/6/6
CALF RAISES
4 X 20
D1 D2
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
BOX JUMPS
B1 B2
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6 (LIGHT, KNEE HOVERING, DON"T RESET) 4 X R/M/L 6/6/6/6
5 x 3 @ 70 or 75% 4 X 8/8/8/8
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
MOVEMENT/SET/REP/TEMPO
N1
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
2 x 10
MOVEMENT/SET/REP/TEMPO
D1 D2
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
OVERHEAD SQUAT
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
FRIDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X 8/8/6/6 (FORM)
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 9
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
STRENGTH TRAINING
STRENGTH TRAINING
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB SQUAT
5 x 3 @ 75 or 80%
MED-BALL SIDE SLAMS
4 X R/L 8/8/8/8
A1 A2
BB DEADLIFT
4 X 6-8 REPS (FORM OVER WEIGHT)
GLUTE HAMS
4 X 10-15 REPS
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
5 x 3 @ 75 or 80%
CLOSE-GRIP
4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
DB ISO INCLINE PRESS
4 X R/L 6/6/4/4
DB INCLINE FLIES
4 X 8-12 REPS
4 X R/L 6/6/6/6
BB or DB 3-WAY LUNGE
4 X R/M/L 6/6/6/6
C1 C2
DB ISO BENCH PRESS
4 X R/L 6/6/4/4
4 X R/L 6/6/6/6 W/ KNEE DRIVE
CALF RAISES
4 X 20
DB LAWNMOWERS
4 X 10-15
D1 D2
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
4 X 8/8/8/8
BB FRONT SQUAT
4 x 6/6/4/4
BB BENT OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
BB OVER HEAD STEP-UPS
5 x 3 @ 75 or 80%
BOX JUMPS
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
MOVEMENT/SET/REP/TEMPO
DB ISO BUL. SPLIT SQUAT
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
B1 B2
MOVEMENT/SET/REP/TEMPO
N1
STRENGTH TRAINING WU 1
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
D1 D2
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
2 x 10
BB BENCH PRESS
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
C1 C2
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO B1 B2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
C1 C2 C3
ISO LANDMINE PRESS
4 X R/L 8/8/6/6
DB CLEAN-PRESS
4 X 8 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 11
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
MAXIMAL STRENGTH
MAXIMAL STRENGTH
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB SQUAT
5 x 3 @ 80 or 85%
MED-BALL SIDE SLAMS
4 X R/L 8/8/8/8
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
MAXIMAL STRENGTH
2 x 10
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
A1 A2
BB BENCH PRESS
5 x 3 @ 80 or 85%
CLOSE-GRIP PUSHUPS
4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB SUMO DEADLIFT
4 X 6-8 REPS (FORM OVER WEIGHT)
GLUTE HAMS
4 X 10-15 REPS
C1
SPLIT DEADLIFT
C2
BB or DB 3-WAY LUNGE
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
BB INCLINE PRESS
4 X 6/6/4/4
DB FLIES
C1 C2
MOVEMENT/SET/REP/TEMPO 4 X R/L 6/6/6/6
CALF RAISES
4 X 20
D1 D2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
4 x 6/6/4/4
4 X 8-12 REPS
BB BENT OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB ISO BENCH PRESS
4 X R/L 8/6/6/4
C1
PUSH PRESS
DB LAWNMOWERS
4 X 10-15
C2 C3
PC SIT-TO-STAND
4 X 8 REPS
DB SHRUGS
3 X 6-10 REPS
D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
4 X 8/8/8/8
BB FRONT SQUAT
MOVEMENT/SET/REP/TEMPO
BB STEP-UPS
5 x 3 @ 80 or 85%
BOX JUMPS
B1 B2
MOVEMENT/SET/REP/TEMPO
4 X R/L 6/6/6/6 (LIGHT, KNEE HOVERING, DON"T RESET) 4 X R/M/L 6/6/6/6
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
B1 B2
MOVEMENT/SET/REP/TEMPO
N1
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
D1 D2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X 8/6/6/4 (FORM)
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 10
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
FUNCTIONAL & FORM TRAINING
FUNCTIONAL & FORM TRAINING
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB SQUAT
5 x 5 @ 45-55%
MED-BALL SIDE SLAMS
4 X R/L 8/8/8/8
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
FUNCTIONAL & FORM TRAINING
2 x 10
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
A1 A2
BB BENCH PRESS
5 x 5 @ 45-55%
WIDE-GRIP PUSHUPS
4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB SUMO DEADLIFT
4 X 8-10 REPS (FORM OVER WEIGHT)
GLUTE HAMS
C1 C2
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
PLATE PUSHES
4 X 8/8/8/8 (EACH PLATE)
4 X 10-15 REPS
DB INCLINE FLIES
DB ISO BUL. SPLIT SQUAT
4 X R/L 8/7/6/5 @ 5-0-X-1
C1
LATERAL LUNGE
4 X R/L 8/8/8/8
C2
4 X R/L 6-8 REPS
ISO PENDULUMS
4 X R/L 8/7/6/5 @ 5-0-X-1
D1 D2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
3 X 8/7/6 @ 5-0-X-1 (FORM - DEPTH)
4 X 8-12 REPS
BB BENT-OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB PUSH UP ROWS
4 X R/L 8/8/8/8
C1
ISO LANDMINE PRESS
4 X R/L 12/10/8/6
DB LAWN MOWERS
4 X R/L 10-15 REPS
C2 C3
DB CLEAN-PRESS
4 X 8-12 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15 REPS
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
4 X 8/8/8/8
BB FRONT SQUAT
MOVEMENT/SET/REP/TEMPO
BB LATERAL STEP-UPS
5 x 5 @ 45-55%
BOX JUMPS
B1 B2
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
B1 B2
MOVEMENT/SET/REP/TEMPO
N1
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
D1 D2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
SUMMER 2017 WEEK 12
WU 1 WU 2
MONDAY
WEDNESDAY
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(15), SPINAL
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), WRIST EXC. (FIST/OPEN&CLOSE/FLEXION/EXTENSION), TEAM PUSH-UPS(6-10 R/C/W)
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
MAXIMAL STRENGTH
MAXIMAL STRENGTH
OVERHEAD SQUAT
2 x 10
WU 1 BB BENCH (C/R/W GRIPS)
KNEE RAISES
2 x 15
WU 2
3-WAY SHOULDERS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
BB SQUAT
3 x 3 @ 85% / 2 X 1 @ 90%
MED-BALL SIDE SLAMS
4 X R/L 8/8/8/8
* COMPLETE ALL DYANMIC & GROUND-BASE NEUROMUSCULAR WARM-UP; SHEET ATTACHED
MAXIMAL STRENGTH
2 x 10
WU 1
POWER CLEAN COMPLEX
3 x 3 (FORM!! / GET UNDER THE WEIGHT!)
2 x 10 each
WU 2
FRONT SQUAT
2 x 10 (depth)
A1 A2
BB BENCH PRESS
3 x 3 @ 85% / 2 X 1 @ 90%
PUSHUPS
4 X 10 REPS
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
A1 A2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
B1 B2
BB DEADLIFT
4 X 6-8 REPS (FORM OVER WEIGHT)
GLUTE HAMS
C1 C2
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
DB ISO INCLINE PRESS
4 X R/L 6/6/4/4
4 X 10-15 REPS
DB INCLINE FLIES
DB ISO BUL. SPLIT SQUAT
4 X R/L 6/6/6/6
C1
BB or DB 3-WAY LUNGE
4 X R/M/L 6/6/6/6
C2
4 X R/L 6/6/6/6 W/ KNEE DRIVE
CALF RAISES
4 X 20
D1 D2
MOVEMENT/SET/REP/TEMPO
REST :15 IN B/N EACH MOVEMENT; :120 in B/N SETS
4 x 6/6/4/4
4 X 8-12 REPS
BB BENT OVER ROW
4 X 5/5/5/5 (FLAT BACK - NO MOMENTUM)
DB ISO BENCH PRESS
4 X R/L 6/6/4/4
C1
ISO LANDMINE PRESS
DB LAWNMOWERS
4 X 10-15
C2 C3
DB CLEAN-PRESS
4 X 8 REPS
DB LEANING LAT. RAISE
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
DIPS
4 X 10-15
DB REAR DELT FLY
4 X 8-12 REPS
MOVEMENT/SET/REP/TEMPO
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
PLANK CIRCUIT
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
N1
4 X 8/8/8/8
BB FRONT SQUAT
MOVEMENT/SET/REP/TEMPO
BB OVER HEAD STEP-UPS
3 x 3 @ 85% / 2 X 1 @ 90%
BOX JUMPS
B1 B2
MOVEMENT/SET/REP/TEMPO
MOVEMENT/SET/REP/TEMPO
POWER CLEANS
MOVEMENT/SET/REP/TEMPO
B1 B2
MOVEMENT/SET/REP/TEMPO
N1
* DYNAMIC GROUND-BASE WARM-UP -- TEAM BODY SQUAT(10), SPINAL DYNAMIC (6/6/6/6), FIRE HYD. (10) HIP FLOW (FLEXIBILITY 2X), TEAM BODY SQUATS (10)
REST :60sec B/N MOVEMENTS/LIFTS…. :120sec B/N SETS
MOVEMENT/SET/REP/TEMPO
D1 D2
FRIDAY
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
ABS OF YOUR CHOICE
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH
4 X R/L 8/8/6/6
MOVEMENT/SET/REP/TEMPO D1 D2
BB SHRUGS
4 X 8-12 REPS
FARMER WALKS
4 SETS ON TRACK
N1
4-WAY NECKS
4 x 15-20 EACH WAY
CORE STABILITY
4 QTR ABS
MOVEMENT/SET/REP/TEMPO
HIP FLEXATION CIRCUIT AT END OF LIFT X2 GROUND BASE STRETCH POST-WORK AEROBIC CONDITIONING ONLY COOL DOWN & STATIC STRETCH