Sunday, July 25, 2010
Week 9: 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) 30 yd Sprints
- Full Recovery Sprints, allow yourself to get the most out of each sprint, don't start if you are fatigued from the previous sprint
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) 30 yd Sprints
- Full Recovery Sprints, allow yourself to get the most out of each sprint, don't start if you are fatigued from the previous sprint
Week 9: Day 5
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
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 of:
20 Overhead Alternating Lunges 45 lb. plate(10 each leg)
8 Knees 2 Elbows
Week 9: 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
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)
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
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)
Week 9: Day 2
Assistance Work
Superset 1
3 sets of:
8 Single Arm DB Bench Press (16 Total)
8 Inverted Rows
Max Front Plank Hold
Superset 2
3 sets of:
10 Back Extensions
10 Physioball Hamstring Curls
WOD
3 Rounds of:
Sprint 400m
20 pushups
20 Squat Jumps
Week 9: Day 1
If you were able to successfully complete every lift of every set last week, up your maxes by 10-15 lbs. to increase the weight of each lift of this phase. Percentages will stay the same, but by increasing your maxes you will be able to continually add strength.
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)
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)
Friday, July 23, 2010
Week 8: 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.
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 8: 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
(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
Monday, July 19, 2010
Week 8: 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
7 Rounds of:
7 Overhead Squats (45-95 lbs)
7 Burpees
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
7 Rounds of:
7 Overhead Squats (45-95 lbs)
7 Burpees
Week 8: 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 KB Swings (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
(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 KB Swings (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 8: 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
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
Monday, July 12, 2010
Week 7: 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
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
Deadlift
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps
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
Week 7: Day 5
Conditioning Test
(3) 300 yd Shuttle Runs
5 minutes rest between efforts
*You have 2 choices: (5) 60 yd shuttles or (6) 50 yd shuttles
*To pass the conditioning test all shuttles must be completed under 1 minute
**Post whether or not you passed once completed, there is no punishment for not passing... this is for me to see where guys are at so be honest when posting
(3) 300 yd Shuttle Runs
5 minutes rest between efforts
*You have 2 choices: (5) 60 yd shuttles or (6) 50 yd shuttles
*To pass the conditioning test all shuttles must be completed under 1 minute
**Post whether or not you passed once completed, there is no punishment for not passing... this is for me to see where guys are at so be honest when posting
Week 7: 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
Assistance Work
4 sets of:
10 Physioball Pushups
10 Inverted Rows
10 Back Extensions
Other Core and Forearm work of your choice once this has been completed
Hang Clean
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps
Assistance Work
4 sets of:
10 Physioball Pushups
10 Inverted Rows
10 Back Extensions
Other Core and Forearm work of your choice once this has been completed
Week 7: Day 2
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
WOD
As many rounds as possible in 8 minutes of:
1 pullup, 1 pushup, 1 air squat...
2 pullups, 2 pushups, 2 air squats...
3 pullups, 3 pushups, 3 air squats...
(every round you add 1 of each)
*Post rounds completed
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
WOD
As many rounds as possible in 8 minutes of:
1 pullup, 1 pushup, 1 air squat...
2 pullups, 2 pushups, 2 air squats...
3 pullups, 3 pushups, 3 air squats...
(every round you add 1 of each)
*Post rounds completed
Week 7: 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
Running
Complete 2 Rounds:
100 yd sprint
80 yd sprint
60 yd sprint
40 yd sprint
*Rest 30 seconds between sprints
*Rest 60 seconds between rounds
Back Squat
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1 or more reps
Running
Complete 2 Rounds:
100 yd sprint
80 yd sprint
60 yd sprint
40 yd sprint
*Rest 30 seconds between sprints
*Rest 60 seconds between rounds
Sunday, July 4, 2010
Week 6: 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)
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)
Week 6: Day 5
Assistance Work
Superset 1
4 Sets of:
10 Bulgarian Split Squat (20 Total)
10 1 Legged Squat to Bench (20 Total)
Superset 2
4 Sets of:
Max Strict Pullups
Max Pullups
-No Rest
Superset 3
3 sets of:
Max Left Side Plank
20 Russian Twists
Max Right Side Plank
20 Russian Twists
- 1 min rest between sets
Superset 1
4 Sets of:
10 Bulgarian Split Squat (20 Total)
10 1 Legged Squat to Bench (20 Total)
Superset 2
4 Sets of:
Max Strict Pullups
Max Pullups
-No Rest
Superset 3
3 sets of:
Max Left Side Plank
20 Russian Twists
Max Right Side Plank
20 Russian Twists
- 1 min rest between sets
Week 6: Day 3
Core Lift
Hang Cleans
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3 or more reps
WOD
5 Rounds, 1 min rest between rounds:
10 Pullups
16 Side 2 Side Jumps (8 each side)
20 KB/DB Swings (45 lbs)
Hang Cleans
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3 or more reps
WOD
5 Rounds, 1 min rest between rounds:
10 Pullups
16 Side 2 Side Jumps (8 each side)
20 KB/DB Swings (45 lbs)
Week 6: 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
(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 6: Day 1
Core Lift
Back Squat
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3 or more
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)
Back Squat
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3 or more
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)
Week 5: 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
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 5: Day 5
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 of:
45 lb Overhead Walking or Alternating Lunges (10 Steps each leg)
15 Burpees
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 of:
45 lb Overhead Walking or Alternating Lunges (10 Steps each leg)
15 Burpees
Week 5: 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
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)
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
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)
Week 5: Day 2
Assistance Work
Superset 1
3 sets of:
8 Single Arm DB Bench Press (16 Total)
8 Inverted Rows
Max Front Plank Hold
Superset 2
3 sets of:
10 Back Extensions
10 Physioball Hamstring Curls
WOD
3 Rounds of:
20 Box Jumps (24 in. high)
20 Pushups
20 Air Squats
-No rest, post time
