Week 5: Day 1

Core Lift
Back Squat
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5 or more reps

Assistance Work
Superset 1:
3 sets of each
8 Pistols to a Bench
8 Good Mornings

Superset 2:
3 sets of each
8 DB Rows (as heavy as possible)
8 Weighted Pushups (weight on back)
8 Ab Rollouts (can be done with barbell)

New Phase

We just finished up the first 4 weeks of the program, so here's the deal...
Everybody, including incoming freshman and sophomores, will now be on the percentage based system.  If you have yet to send me your rep maxes for the core lifts, email me them as quick as possible so that I can shoot you back your estimated 1 rep max to work off of.

For guys who have already been following the program, I want you to add 5-10 lbs to the maxes you used for the last 4 weeks for each exercise depending on how easily you got through the last set each day.  Do not add more than 10 lbs to any max no matter how easy the last set was, you will have plenty of time to increase weight as we will be continuing this program throughout the fall.

As always, email me with any questions or concerns.

Week 4: Day 7

Day Off

Week 4: Day 6

Core Lift
Deadlift
Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps

Assistance work of you choice today.  All work you do today should be light.  Make sure you are getting some forearm and core work in today.

Week 4: Day 5

Running
(10) 100 yd sprints
- Start each sprint at the top of the minute

Assistance Work
Superset 1
3 sets of: (All Light Weight)
8 Step Downs
8 DB Side Lunges
8 RDL

Superset 2
3 sets of:
8 Strict Pullups
8 Pike Pushups
8 Tricep Pushups

Week 4: Day 4

Day Off

Week 4: Day 3

Core Lift
Hang Clean
Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps
* Freshman and Sophomores do 3 sets of 5 very light working on form and bar speed

WOD
5 Rounds of:
10 Knees 2 Elbows
10 Burpees

Week 4: Day 2

Running
(10) 5 yd starts
- Working on accelerating like a steal jump, be as quick as possible each
- Allow for full recovery before each
...then...
2 sets of (10) 30 yd sprints
- 9 secs rest between sets, 2 min rest between sets
- To be run at 90-100% effort

Assistance Work
Superset 1
4 sets of:
12 Explosive Step Ups (6 each leg)
12 Explosive Side 2 Side Jumps (6 each leg)
24 Russian Twists (12 each side)

Superset 2
6 rounds of alternating Tabata Pushups and Squats (6 rounds of each)
- Tabata works as follows...
- 20 seconds of as much work as you can do, for example as many pushups as you can do in 20 seconds, followed by 10 seconds rest then again 20 seconds of work and 10 seconds rest.
- So today, you would do 20 seconds of pushups, 10 seconds rest, 20 seconds of air squats, 10 seconds rest, 20 seconds of pushups, 10 seconds rest, 20 seconds of air squats... This would be 2 rounds and you continue until 6 rounds are completed

Week 4: Day 1

Core Lift
Back Squat
Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps
*Freshman and Sophomores will do 3 sets of 5 of light weight

Assistance Work
Superset 1 (Light assistance work)
3 sets of:
16 Barbell Alternating Lunges (8 each leg)
16 1 Legged Squat to Box (8 each leg)

Superset 2 (Light assistance work)
3 sets of:
10 Inverted Rows
15 Incline Pushups
15 Decline Pushups

Week 3: Day 7

Day Off

Week 3: Day 6

Core Lift
Deadlift
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps
*Freshman and Sophomores do 3 sets of 6

WOD
4 Rounds of:
15 KB/DB Swings (45 lb)
20 Side 2 Side Jumps (10 each leg)
- 1 minute rest between rounds
*Post total time

Little Behind...

Sorry fellas, I'm running a little behind on my posts but we've got a bus trip today that I should be able to put some things together for this week.  It is a deload week so the weights will be light so you guys can recover and get ready for the next cycle.

Week 3: Day 5

Running
(10) 30 yd sprints
- Max effort
- Full recovery between sprints
- This means do not start a sprint if you are fatigued at all

Assistance Work
3 Sets of:
10 Good Mornings
10 Step up to RDL
10 Goblet Squats

3 Sets of:
8 Weighted Pushups
8 Single Arm Lat Pulldown
8 Ab Wheel

Forearm work as well

Week 3: Day 4

OFF

Week 3: Day 3

Core Lift
Hang Clean
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps

Lots of core and forearm/grip work.  Also get lots of stretching in after today's lift.  The rest of your day is optional and up to you.  If you need the rest, just do the core lift, core and forearm work and call it a day.  If not, feel free to add what you want, tomorrow will be an off day.

Week 3: Day 2

Running
1 set of (10) 20 yd sprints followed by 1 set of (10) 40 yd sprints
- 2 minutes rest between sets
- 6 sec rest between 20 yd sprints, 12 sec rest between 40 yd sprints
- Sprints are to be run at 90-100% effort
- Do not cheat the rest, only rest the allotted time for each sprint


Assistance Work
Superset 1
3 sets of:
12 Split Squats (6 each leg) (Either front of back rack position is fine)
12 DB Side Lunges (6 each leg)
6 Straight Leg Deadlifts
- 1 min rest between sets

Superset 2
3 sets of:
8 DB Rows (Heavy)
8 Weighted Dips
8 Tricep Pushups

Week 3: Day 1

Core Lift
Back Squat
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps
*Freshman and Sophomores will do 3 sets of 5 reps

WOD
5 Rounds of:
20 Box Jumps (approx. 24 in. box)
10 Burpee Pullups
45 sec. Plank
* 1 minute rest between rounds

Week 2: Day 7

Rest Day

Warm Up and Foam Rolling

Here are some links for you guys to check out regarding warming up and foam rolling.  I've posted these before so some of you may have seen them, but they should serve as a good refresher for you as well...

Warm Up

Foam Rolling I

Foam Rolling II

Week 2: Day 6

Core Lift
Deadlift
Set 1: 70% x 3 reps
Set 2: 80% x 3 reps
Set 3: 90% x 3 or more reps
*Freshman and sophomores will do 3 sets of 6 reps

Assistance Work
Superset 1
3 sets of:
12 Barbell Alternating Lunges (6 each leg, heavy sets)
12 Step Downs (6 each leg)
Physioball Hamstring Curls

Superset 2
3 sets of:
10 Inverted Rows
15 Incline Pushups (Hands on bench)
15 Decline Pushups (Feet on bench)

Core work and forearm work of your choice to finish up the workout.

Week 2: Day 5

Get some agility work in today.  Hurdles, ladders, box drills, etc.

Week 2: Day 4

Core Lift
Hang Cleans
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3 or more reps
*Freshman and sophomores will do 3 sets of 6 reps

WOD
5 Rounds, 1 min rest between rounds:
10 Pullups
16 Side 2 Side Jumps (8 each side)
20 Air Squats

Post Total Time and Set 3 wt. and reps

Week 2: Day 3

Day Off

Week 2: Day 2

Running
(5) 30 yd Sprints
(5) 5-10-5 Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)

*To be done after a thorough warmup...
*Each of these are to be done with full recovery.  Don't start a rep if you are fatigued from the one before.  The idea is to work as hard/fast as you can for each individual sprint
*Finish each set of sprints before moving on to the next. Ex: finish all 30 yd sprints before moving on to 5-10-5's

Week 2: Day 1

Core Lift
Back Squat
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3 or more
* Freshman and sophomores will do 3 sets of 8 reps increasing weight with each completed set

Assistance Work
Superset 1
3 sets of:
8 Straight Leg Deadlift (Light, do not exceed 135 lbs)
16 Weighted Step Ups (Barbell on back) (8 each leg)

Superset 2
3 sets of:
10 Strict Pullups
10 Pike Pushups (Bench and boxes added for increased difficulty)
10 Tricep Pushups (I renamed this one for simplicity)


Forearms and Core work of your choice today, but make sure you get them in

Going into Week 2

Just in case we have some guys who are just now starting the program, I want everybody to start at Week 1: Day 1.  I want guys to be able to ease into the program instead of jumping into week 3 where things will have already progressed and never really have a chance to get your feet under you.

I do appreciate the guys who are posting, especially on the core lifts and I encourage you to continue doing so.  I will be keeping track of these numbers and if you keep posting I can give you feedback on your numbers and let you know how you are progressing.  All that I ask that you post on these days is the last set where you are asked to perform as many reps as possible at your prescribed weight based on the maxes I have given you.

Freshman and sophomores don't have to worry about this until the next phase of the program in 3 weeks.

Keep working fellas and as always email me with any questions or feedback.

Week 1: Day 7

Day Off

Week 1: Day 6

Core Lift
Deadlift
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5 or more
*Stop any set when you start to lose form
*You may drop from the top of each lift

Running
(10) 100 yd Sprints
- Start each sprint at the top of the minute
- Ex: If you finish a sprint in 15 seconds, you have 45 seconds rest before starting the next

Week 1: Day 5

Assistance Work
Superset 1
3 sets of:
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets

Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets

WOD
5 Rounds w/45 sec. rest between sets:
10 KB/DB Swings (45 lbs)
10 Knees 2 Elbows
*Post Total WOD time

Week 1: Day 4

Day Off

Couple Things

Feel like I need to clarify a few things...

This whole program is going to be based off of your 1 rep max.
(Freshman and sophomores, you guys won't really get into this part of the program until a little later, but this post still applies to you)
Instead of maxing out on the 3 core lifts, I want you guys to pick a weight that is 85% of what you think your max is.  After doing this, send me an email saying what weight used and how many reps you got for each lift.  I'll turn your email around and send you your calculated maxes that you will use for the program.

For example, if right now I feel like my squat max is 355, I would put 300 lbs on the bar and squat it as many times as possible... let's say I get 7 reps.  I would then email that I squatted 300 lbs for 7 reps and later find out that my calculated max is 370.  I have a formula that allows me to calculate your maxes using this information, so get this to me as soon as you can.

The maxes I send you will actually 10-15 lbs. lighter than they actually are, but I want you guys to have a cycle to get back into things full bore.  Trust me on this.  We'll be doing this program through the summer and fall so you'll have plenty of time to add weight as we move along.

Hopefully this clears things up, email me with any questions and your max info.

Week 1: Day 3

Core Lift
Hang Clean
Set 1: 65% x 5 Reps
Set 2: 75% x 5 Reps
Set 3: 85% x 5 or More Reps
*Set ends when you drop the weight to the ground or rack
*Incoming Freshman and Sophomores will follow this day just like everybody else

Assistance Work
Superset 1
6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...
- 2 sets of 6 depth jumps followed by...
- 2 sets of 6 seated box jumps
* Rest 1-2 min between each set of box jumps

Superset 2
3 rounds of:
16 Barbell Alternating Lunges (8 each leg)
16 Step up to 1 Legged RDL's (8 each leg)

Superset 3
3 Rounds of:
Max Pullups
Max Pushups
20 Russian Twists (10 each side) (Can also be done seated with feet elevated)
*This is continuous. No rest between sets