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2008 SMCS Summer Strength & Cond.

2008 SMCS Summer Strength & Cond.

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Published by: Mike on Dec 27, 2009
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08/26/2010

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 Name
MAXBENCH MAX
260
SQUAT MAX
400
POWER CLEAN MAX
185
PUSH PRESS MAX
175
 
Shades Mountain Christian
 
School Football Summer Workouts
Week 1May19-23, 2008
Name
Monday
MaxesHang Clean to Front Squat 3 of 3Power Clean
3/55
101.75
3/60
111
3/60
111
3/65
120.25
185
Back Squat
5/50
200
5/55
220
5/65
260
5/65
260
400
Bench Press
10/50
130
8/55
143
6/60
156
6/65
169
260
Push Press
3/50
87.5
3/55
96.25
3/60
105
3/60
105
175
Chin-ups
10 10 10 10
Plate Raise
8 8 8
R.D.L.
5 5 5 5
Manual Neck
10 10 10 10
Weighted Sit-ups
15 15 15 15
Ab Circuit
20 20 20Tuesday
Barbell Warm-upComplex 1
5/5/5 5/5/5 5/5/5 5/5/5
Box Step-up
10 10 10
Incline Bench
10/50
104
8/55
114.4
6/60
124.8
6/65
135.2208Dumbbell Bench
5 5 5 5
Barbell Curls
8 8 8
Jammer 
10 10 10
Skull Crushers
10 10 10 10
Manual Neck
10 10 10 10
Weighted Sit-ups
15 15 15 15
Ab Circuit
20 20 20 20Thursday
Hang Clean to Front Squat 3 of 3Power Clean
3/50
92.5
3/55
101.75
3/60
111
3/65
120.25
3/65
120.25
185
Split Jerk
3/50
105
3/55
115.5
3/60
126
3/60
126
210
Back Squat
5/50
200
5/55
220
5/60
240
5/65
260
400
Bench Press
10/50
130
8/55
143
6/60
156
6/65
169
260
Chin-ups
10 10 10 10
D.B. Up Rows
8 8 8
Close Grip Bench
8 8 8
Manual Neck
10 10 10 10
Weighted Sit-ups
15 15 15 15
.
 
Shades Mountain Christian
 
School Football Summer Workouts
Week 1May19-23, 2008
Ab Circuit
20 20 20

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