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
Monday, June 7, 2010
Sunday, June 6, 2010
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
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.
Saturday, June 5, 2010
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
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
Friday, June 4, 2010
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
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
