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Football Workout|Views: 46|Likes: 0

Published by dedraw631

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https://www.scribd.com/doc/69109016/Football-Workout

10/17/2011

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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

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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

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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

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T

B

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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.

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