P. 1
Football Workout

Football Workout

|Views: 46|Likes:
Published by dedraw631

More info:

Published by: dedraw631 on Oct 17, 2011
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

10/17/2011

pdf

text

original

THE WORKOUT

F
O
O
T
B
A
L
L
Monday – Weeks 1-4
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise
Sets/
Reps
Percent of Max
Week 1
Percentage
Week 2
Percentage
Week 3
Percentage
Week 4
Percentage
Hang Clean 4x5 Light [L] 50,55,60,65 50,55,60,60 50,55,60,60 50,55,60,60
Back Squat 5x5 Heavy [H] 60,65,70,70,70 60,65,70,75,75 60,70,75,75,75 60,65,70,70,70
Bench Press 5x5 [H] 60,65,70,70,70 60,65,70,75,75 60,70,75,75,75 60,65,70,70,70
Barbell Press 5x4 Gradual Progression [GP] — — — —
[GP]: Start with light weight, increasing each set. Do not exceed 50 percent of your Clean max.
Note: First number in percentage progression corresponds with first set, and so on.
Weeks 5-8
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise
Sets/
Reps
Percent of Max
Week 5
Percentage
Week 6
Percentage
Week 7
Percentage
Week 8
Percentage
Hang Clean 2x5, 3x3 [L] 50,55,60,60,60 55,55,60,65,65 55,55,60,65,65 50,55,60,60,60
Back Squat 2x5, 3x3 [H] 60,70,75,75,75 60,70,75,80,80 60,70,80,85,85 60,70,75,75,75
Bench Press 2x5, 3x3 [H] 60,70,75,75,75 60,70,75,80,80 60,70,80,85,85 60,70,75,75,75
Barbell Press 4x5 [GP] — — — —
[GP]: Start with light weight, increasing each set. Do not exceed 60 percent of Clean max.
Wednesday – Weeks 1-4
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat and Snatch Press] and 3 reps [using light weight] of the
Hang Squat Snatch.
Exercise Sets/Reps Percent of Max
Week 1
Percentage
Week 2
Percentage
Week 3
Percentage
Week 4
Percentage
Hang Snatch 4x5 [H] 60,65,70,70 60,65,70,75 60,70,75,75 60,65,70,70
Step-ups 4x5 [GP] — — — —
Incline Bench 4x5 [H] 60,65,70,70 60,65,70,75 60,70,75,75 60,65,70,70
Clean Pull 4x5 Clean Pull [CP] 75,75,80,80 75,75,80,85 75,80,85,85 75,75,80,80
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean max.
Weeks 5-8
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat and Snatch Press] and 3 reps [using light weight] of the
Hang Squat Snatch.
Exercise Sets/Reps
Percent of
Max
Week 5
Percentage
Week 6
Percentage
Week 7
Percentage
Week 8
Percentage
Hang Snatch 1x5, 1x4, 3x3 [H] 60,65,70,70,75 60,65,70,75,80 60,70,75,80,85 60,65,70,70,75
Step-ups 4x5 [GP] — — — —
Dumbbell Incline Bench 4x5 [GP2] — — — —
Clean Pull 4x5 [CP] 75,80,80,80 75,80,85,85 80,80,85,85 75,80,80,80
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Friday – Weeks 1-4
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise Sets/Reps Percent of Max
Week 1 Percent-
age
Week 2
Percentage
Week 3
Percentage
Week 4
Percentage
Power Clean 5x3 [H] 60,65,70,70,70 60,65,70,75,75 60,70,75,75,75 60,65,70,70,70
Split Jerk 2x5, 3x3 [H] 60,65,70,70,70 60,65,70,75,75 60,70,75,75,75 60,65,70,70,70
Back Squat 4x5 [L] 50,55,60,60 50,55,60,60 50,55,60,60 50,55,60,60
Bench Press 4x5 [L] 50,55,60,60 50,55,60,60 50,55,60,60 50,55,60,60
Weeks 5-8
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise Sets/Reps Percent of Max
Week 5
Percentage
Week 6
Percentage
Week 7
Percentage
Week 8
Percentage
Power Clean 5x3 [H] 60,70,75,75,75 60,70,75,80,80 60,70,80,85,85 60,70,75,75,75
Split Jerk 5x3 [H] 60,70,75,75,75 60,70,75,80,80 60,70,80,85,85 60,70,75,75,75
Back Squat 2x5, 3x3 [L] 50,55,60,60,60 55,55,60,65,65 55,55,60,65,65 50,55,60,60,60
Bench Press 2x5, 3x3 [L] 50,55,60,60,60 55,55,60,65,65 55,55,60,65,65 50,55,60,60,60
Auxiliary Lifts [Weeks 1-8]
Chin-ups or Lat Pull Circuit 3x10
Push-ups 3x15-20
Machine or Manual Neck 4x10 [1 set in
each direction]
Weighted Sit-ups 3x15
Ab Circuit 5x20
Rotator Cuff Circuit 1x10
Note: Perform all auxiliary lifts in order after first
completing the four Olympic lifts.
Auxiliary Lifts [Weeks 1-8]
Chin-ups or Hammer Back
Circuit
3x10
Plate Raise 3x10
Machine or Manual Neck 4x10
Weighted Sit-ups 3x15
Ab Circuit 5x20
Rotator Cuff Circuit 1x10
Note: Perform all auxiliary lifts in order after first
completing the four Olympic lifts.
Auxiliary Lifts [Weeks 1-8]
Glute/Ham Raise 3x10
Leg Curl 3x10
Barbell Curl 3x10
Machine or Manual Neck 4x10
Weighted Sit-ups 3x15
Ab Circuit 5x20
Rotator Cuff Circuit 1x10
Note: Perform all auxiliary lifts in order after first
completing the four Olympic lifts.
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 5_____, 5_____
Back Squat [H] 5_____, 5_____, 5_____, 5_____, 5______
Bench Press [H] 5_____, 5_____, 5_____, 5_____, 5_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 50, 55, 60, 65
Heavy percentage max [H]: 60, 65, 70, 70, 70
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
50 percent of your Clean max.
Note: First number in percentage progression corresponds with first set, and so on.
Week 1, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 Reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 5_____, 5______, 5______
Step-ups [GP] 5_____, 5_____, 5______, 5______
Incline Bench [H] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 70
[CP]: 75, 75, 80, 80
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean Max.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 5_____, 5_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 5_____, 5_____
Bench Press [L] 5_____, 5_____, 5_____, 5_____
[L]: 50, 55, 60, 60
[H]: 60, 65, 70, 70, 70
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean Max.
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 5_____, 5_____
Back Squat [H] 5_____, 5_____, 5_____, 5_____, 5______
Bench Press [H] 5_____, 5_____, 5_____, 5_____, 5_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 50, 55, 60, 60
Heavy percentage max [H]: 60, 65, 70, 75, 75
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
50 percent of your Clean max.
Week 2, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 Reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 5_____, 5______, 5______
Step-ups 5_____, 5_____, 5______, 5______
Incline Bench [H] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 75
[CP]: 75, 75, 80, 85
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean Max.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 5_____, 5_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 5_____, 5_____
Bench Press [L] 5_____, 5_____, 5_____, 5_____
[L]: 50, 55, 60, 60
[H]: 60, 65, 70, 75, 75
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 5_____, 5_____
Back Squat [H] 5_____, 5_____, 5_____, 5_____, 5______
Bench Press [H] 5_____, 5_____, 5_____, 5_____, 5_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 50, 55, 60, 60
Heavy percentage max [H]: 60, 70, 75, 75, 75
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
50 percent of your Clean max.
Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 Reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 5_____, 5______, 5______
Step-ups [GP] 5_____, 5_____, 5______, 5______
Incline Bench [H] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 70, 75, 75
[CP]: 75, 80, 85, 85
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean Max.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 5_____, 5_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 5_____, 5_____
Bench Press [L] 5_____, 5_____, 5_____, 5_____
[L]: 50, 55, 60, 60
[H]: 60, 70, 75, 75, 75
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 5_____, 5_____
Back Squat [H] 5_____, 5_____, 5_____, 5_____, 5______
Bench Press [H] 5_____, 5_____, 5_____, 5_____, 5_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 50, 55, 60, 60
Heavy percentage max [H]: 60, 65, 70, 70, 70
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
50 percent of your Clean max.
Week 4, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 Reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 5_____, 5______, 5______
Step-ups [GP] 5_____, 5_____, 5______, 5______
Incline Bench [H] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 70
[CP]: 75, 75, 80, 80
[GP]: Start with light weight, increasing each set. Do not exceed 65 percent of Clean Max.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 5_____, 5_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 5_____, 5_____
Bench Press [L] 5_____, 5_____, 5_____, 5_____
[L]: 50, 55, 60, 60
[H]: 60, 65, 70, 70, 70
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 3_____, 3_____, 3______
Back Squat [H] 5_____, 5_____, 3_____, 3_____, 3______
Bench Press [H] 5_____, 5_____, 3_____, 3_____, 3_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 50, 55, 60, 60, 60
Heavy percentage max [H]: 60, 70, 75, 75, 75
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
60 percent of Clean max.
Week 5, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups [Go into a side plank on last two sets] 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 4_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 70, 75
[CP]: 75, 80, 80, 80
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 3_____, 3_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 3_____, 3_____, 3_____
Bench Press [L] 5_____, 5_____, 3_____, 3_____, 3_____
[L]: 50, 55, 60, 60,60
[H]: 60, 70, 75, 75, 75
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 3_____, 3_____, 3______
Back Squat [H] 5_____, 5_____, 3_____, 3_____, 3______
Bench Press [H] 5_____, 5_____, 3_____, 3_____, 3_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 55, 55, 60, 65, 65
Heavy percentage max [H]: 60, 70, 75, 80, 80
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
60 percent of Clean max.
Week 6, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups [Go into a side plank on last two sets] 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 4_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 75, 80
[CP]: 75, 80, 85, 85
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 3_____, 3_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 3_____, 3_____, 3_____
Bench Press [L] 5_____, 5_____, 3_____, 3_____, 3_____
[L]: 55, 55, 60, 65, 65
[H]: 60, 70, 75, 80, 80
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 3_____, 3_____, 3______
Back Squat [H] 5_____, 5_____, 3_____, 3_____, 3______
Bench Press [H] 5_____, 5_____, 3_____, 3_____, 3_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]: 55, 55, 60, 65, 65
Heavy percentage max [H]: 60, 70, 80, 85, 85
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
60 percent of Clean max.
Week 7, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups [Go into a side plank on last two sets] 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 4_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 70, 75, 80, 85
[CP]: 80, 80, 85, 85
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 3_____, 3_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 3_____, 3_____, 3_____
Bench Press [L] 5_____, 5_____, 3_____, 3_____, 3_____
[L]: 55, 55, 60, 65, 65
[H]: 60, 70, 80, 85, 85
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 5 _____, 5_____, 3_____, 3_____, 3______
Back Squat [H] 5_____, 5_____, 3_____, 3_____, 3______
Bench Press [H] 5_____, 5_____, 3_____, 3_____, 3_____
Barbell Press [GP] 5_____, 5_____, 5_____, 5_____
Light percentage of max [L]; 50, 55, 60, 60, 60
Heavy percentage max [H]; 60, 70, 75, 75, 75
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
60 percent of Clean max.
Week 8, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Push-ups [Go into a side plank on last two sets] 15-20_____, 15-20______, 15-20______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 5_____, 4_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 70, 75
[CP]: 75, 80, 80, 80
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 3_____, 3_____, 3_______
Split Jerk [H] 3_____, 3_____, 3_____, 3_____, 3_____
Back Squat [L] 5_____, 5_____, 3_____, 3_____, 3_____
Bench Press [L] 5_____, 5_____, 3_____, 3_____, 3_____
[L]: 50, 55, 60, 60, 60
[H]: 60, 70, 75, 75, 75
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Back Squat [H] 3 _____, 3_____, 3_____, 3_____, 3______
Bench Press [H] 3_____, 3_____, 2_____, 2_____, 2______
Barbell Press [GP] 5_____, 4_____, 3_____, 3_____
Light percentage of max [L]; 50, 55, 60, 60, 60
Heavy percentage max [H]; 60, 70, 75, 80, 85
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
65 percent of Clean max.
Week 9, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise
Hang Snatch [H] 3_____, 3_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 70, 75, 80
[CP]: 75, 80, 80, 80
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Exercise
Power Clean [H] 3_____, 3_____, 2_____, 2_____, 2_______
Split Jerk [H] 3_____, 3_____, 2_____, 2_____, 2_____
Back Squat [L] 3_____, 3_____, 3_____, 3_____, 3_____
Bench Press [L] 3_____, 3_____, 3_____, 3_____, 3_____
[L]: 55, 60, 65, 65, 65
[H]: 60, 70, 75, 80, 85
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
/ /08
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Front, Side and Rear Raise [2 sets of rear raise] 8_____, 8______, 8______, 8______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 3 _____, 3_____, 3_____, 3_____, 3______
Back Squat [H] 3_____, 3_____, 2_____, 2_____, 2______
Bench Press [H] 3_____, 3_____, 2_____, 2_____, 2_____
Barbell Press [GP] 5_____, 4_____, 3_____, 3_____
Light percentage of max [L]: 50, 55, 60, 60, 60
Heavy percentage max [H]: 60, 70, 80, 85, 90
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
65 percent of Clean max.
Week 10, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise
Hang Snatch [H] 3_____, 3_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 75, 80, 80
[CP]: 75, 80, 90, 90
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Exercise
Power Clean [H] 3_____, 3_____, 2_____, 2_____, 2_______
Split Jerk [H] 3_____, 3_____, 2_____, 2_____, 2_____
Back Squat [L] 3_____, 3_____, 3_____, 3_____, 3_____
Bench Press [L] 3_____, 3_____, 3_____, 3_____, 3_____
[L]: 55, 60, 65, 65, 65
[H]: 60, 70, 80, 85, 90
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
/ /08
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Front, Side and Rear Raise [2 sets of rear raise] 8_____, 8______, 8______, 8______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 3 _____, 3_____, 3_____, 3_____, 3______
Back Squat [H] 3_____, 3_____, 2_____, 2_____, 2______
Bench Press [H] 3_____, 3_____, 2_____, 2_____, 2_____
Barbell Press [GP] 5_____, 4_____, 3_____, 3_____
Light percentage of max [L]; 50, 55, 60, 60, 60
Heavy percentage max [H]; 65, 75, 85, 90, 95
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
65 percent of Clean max.
Week 11, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Exercise
Hang Snatch [H] 3_____, 3_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 70, 80, 85, 85
[CP]: 80, 80, 90, 90
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Exercise
Power Clean [H] 3_____, 3_____, 2_____, 2_____, 2_______
Split Jerk [H] 3_____, 3_____, 2_____, 2_____, 2_____
Back Squat [L] 3_____, 3_____, 3_____, 3_____, 3_____
Bench Press [L] 3_____, 3_____, 3_____, 3_____, 3_____
[L]: 55, 60, 65, 65, 65
[H]: 65, 75, 85, 90, 95
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
/ /08
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Front, Side and Rear Raise [2 sets of rear raise] 8_____, 8______, 8______, 8______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
YOUR WORKOUT
F
O
O
T
B
A
L
L
Exercise
Hang Clean [L] 3 _____, 3_____, 3_____, 3_____, 3______
Back Squat [H] 3_____, 3_____, 2_____, 2_____, 2______
Bench Press [H] 3_____, 3_____, 2_____, 2_____, 2_____
Barbell Press [GP] 5_____, 4_____, 3_____, 3_____
Light percentage of max [L]; 50, 55, 60, 60, 60
Heavy percentage max [H]; 60, 70, 75, 75, 75
Gradual Progress [GP]: Start with light weight, increasing each set. Do not exceed
65 percent of Clean max.
Week 12, Monday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front
Squat and Press] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Lat Pull Circuit 10_____, 10_____, 10_____
Front, Side and Rear Raise [2 sets of rear raise] 8_____, 8______, 8______, 8______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts.
Exercise
Hang Snatch [H] 3_____, 3_____, 3______, 3______, 3_____
Step-ups [GP] 5_____, 5_____, 5______, 5______
Dumbbell Incline Bench [GP2] 5_____, 5_____, 5______, 5______
Clean Pull [CP] 5_____, 5_____, 5______, 5______
[H]: 60, 65, 75, 75, 75
[CP]: 75, 80, 80, 80
[GP]: Start with a light weight, increasing each set. Do not exceed 65 percent of
Clean max on last 2 sets.
[GP2]: Start with light weight, increasing each set, with last 2 sets being heavy.
Wednesday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch, Overhead Squat
and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch.
Auxiliary Lifts
Glute/Ham Raise 10_____, 10_____, 10_____
Leg Curl 10_____, 10_____, 10_____
Barbell Curl 10_____, 10______, 10______
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
Exercise
Power Clean [H] 3_____, 3_____, 2_____, 2_____, 2_______
Split Jerk [H] 3_____, 3_____, 2_____, 2_____, 2_____
Back Squat [L] 3_____, 3_____, 3_____, 3_____, 3_____
Bench Press [L] 3_____, 3_____, 3_____, 3_____, 3_____
[L]: 55, 60, 65, 65, 65
[H]: 60, 70, 75, 75, 75
Friday
Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean, Front Squat and
Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean.
Auxiliary Lifts
Chin-ups or Hammer Back Circuit 10_____, 10_____, 10_____
Plate Raise 10_____, 10_____, 10_____
Machine or Manual Neck [1 set each direction] 10_____, 10______, 10______, 10______
Weighted Sit-ups 15_____, 15______, 15______
Ab Circuit 20_____, 20______, 20______, 20______, 20______
Rotator Cuff Circuit 10_____
/ /08

20______. 3_____. 15______. Monday Exercise Hang Clean [L] Back Squat [H] Bench Press [H] Barbell Press [GP] 5 _____. 3_____. 20______. Do not exceed 65 percent of Clean Max. Exercise Power Clean [H] Split Jerk [H] Back Squat [L] Bench Press [L] 3_____. 65. increasing each set. 5_____. Wednesday Exercise Hang Snatch [H] Step-ups [GP] Incline Bench [H] Clean Pull [CP] Start with 5 reps of each exercise in Barbell Warm-up [Hang Snatch. 15______ 20_____. 5______. 20______. 10_____. 20______ 10_____ Light percentage of max [L]: 50. 5_____ Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean. Front Squat and Press] and 3 Reps [using light weight] of the Hang Squat Clean. 20______. 5_____. 60. 5______. 5_____. 15______ 20_____. 10_____ 15-20_____. 10______. 70 Gradual Progress [GP]: Start with light weight. 10______ 15_____. 10_____. 3_____. 10_____. 5_____. 20______. 15-20______. 15-20______ 10_____. 10______. 5_____. 15______ 20_____. 20______ 10_____ [L]: 50. increasing each set. 5_____ 5_____. 5______ Glute/Ham Raise Leg Curl Barbell Curl Machine or Manual Neck [1 set each direction] Weighted Sit-ups Ab Circuit Rotator Cuff Circuit 10_____. 10______ 15_____. 70. 5_____. Note: Perform all auxiliary lifts in order after first completing the four Olympic lifts. 70 [GP]: Start with light weight. 10_____ 10_____. 10_____ 10_____. 20______ 10_____ [H]: 60. 65. Overhead Squat and Snatch Press] and 3 reps [using light weight] of the Hang Squat Snatch. 10_____. FOOT BALL / /08 Auxiliary Lifts Chin-ups or Lat Pull Circuit Push-ups Machine or Manual Neck [1 set each direction] Weighted Sit-ups Ab Circuit Rotator Cuff Circuit 10_____. Do not exceed 50 percent of your Clean max. 5_____. 55. 70. 5______ 5_____. increasing each set. 20______. 75. 20______. . 5_____ Auxiliary Lifts Chin-ups or Hammer Back Circuit Plate Raise Machine or Manual Neck [1 set each direction] Weighted Sit-ups Ab Circuit Rotator Cuff Circuit 10_____. 10______ 15_____. 70 [CP]: 75. 5______ 5_____. 10______. 5______ 5_____. 5______. 10_____ 10_____. 15______. 80. 5_____. 5_____. 5_____. 5______. 10_____ 10_____. 15______. 20______. 5_____. 10_____ 10_____. 65. 5_____. 3_____ 5_____. 5_____. 70. 3_______ 5_____. 5_____. 70. 5_____. 5_____ 5_____. Friday Start with 5 reps of each exercise in Barbell Warm-up [Hang Clean. 5______ 5_____. 10______. 10_____. 10_____. 55. 80 [GP]: Start with light weight. 5_____. 70.YOUR WORKOUT Week 1. Do not exceed 65 percent of Clean Max. 3_____. Auxiliary Lifts 5_____. 5_____ 5_____. Note: First number in percentage progression corresponds with first set. 10______. 60. 10______. 65 Heavy percentage max [H]: 60. 5_____. Front Squat and Split Jerk] and 3 reps [using light weight] of the Hang Squat Clean. 5_____. 3_____. 60 [H]: 60. 5_____. 20______. and so on.

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->