NAME: MONDAY 1a. MED BALL ROUTINE 1b. HANGING KNEE RAISE 1c. LYING OBLIQUE TWIST 1d.

ONE LEGGED SQUAT w/ DUMBBELL POWER SNATCH FRONT SQUAT LAT PULLDOWN T-BAR ROW / BENT OVER ROW BOX SKI JUMP HAMMER CURLS SET 1

SUMMER PROGRAM
SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 12 8 5 8 8 12 10 6 -

Rep x Wt 10 12 -

Rep x Wt 10 12 -

Rep x Wt

Rep x Wt

Rep x Wt

5 8 6 10 5 6

5 8 4 8 4 6 8 3 2 1

SPEED & AGILITY WORK

TUESDAY 1a. MED BALL ROUTINE 1b. REVERSE CRUNCH 1c. DOUBLE CRUNCH w/ DUMBBELL HANG CLEAN INCLINE BENCH PRESS HEX BAR DEADLIFT

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Rep x Wt 15 12 5 8 12

Rep x Wt 15 12 5 6 10

Rep x Wt 15 12 5 4 8

Rep x Wt

Rep x Wt

Rep x Wt

PUSH PRESS GLUTE / HAM SHRUGS DIPS

8 8 8 10

8 8 8 10

8 8 8 10

SPEED & AGILITY WORK

THURSDAY 1a. MED BALL ROUTINE 1b. LYING OBLIQUE TWIST 1c. WEIGHTED HYPERS 1b. ONE LEGGED SQUAT HANG SNATCH POWER CLEAN ONE ARM OVERHEAD DUMMBELL EXTENSION CABLE PRESSDOWN DUMMBELL KICK BACKS LATERAL BENCH JUMPS WEIGHTED NECK SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 15 8 8 5 5 8 10 10 30 10

Rep x Wt 15 8

Rep x Wt 15 8

Rep x Wt

Rep x Wt

Rep x Wt

SKULL CURSHER

ONE ARM OVERHEAD DUMBBEL CABLE PRESSDOWN DUMBBELL KICK BACK

CONCENTRATION CURL WITH IN

5 5 8 8 10 30 10

5 5 6 6 10 30

DUMBBELL DEADLIFT

DUMBBELL FLYES STANDING CALF RAISED BARBELL SHOULDER PRESS BENT OVER LAT RAISE

SPEED & AGILITY WORK

FRIDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. WEIGHTED HYPERS 1d. ONE LEGGED SQUAT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 8 8

Rep x Wt 10 8

Rep x Wt 10 8

Rep x Wt

Rep x Wt

Rep x Wt

DUMBBELL HANG SNATCH TOWEL BENCH PRESS DUMBBELL SUMO SQUAT REVERSE GRIP OVERHEAD PRESS INCLINE DUMBELL FRONT RAISE STANDING CALF RAISE

5 4 12 8 3 25

5 4 12 8 3 25

5 4 12 8 3 25 4

REVERSE GRIP OVERHEAD PRESS

SPEED & AGILITY WORK

oj

NAME: MONDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. CRUNCHES 1d. ONE LEGGED SQUAT POWER SNATCH HANG CLEAN HEX BAR DEADLIFT DUMBBELL ROW DUMBBELL LUNGE WEIGHTED NECK MACHINE SET 1

SUMMER PROGRAM
SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 25 8 5 5 8 12 6 10

Rep x Wt 10 25

Rep x Wt 10 25

Rep x Wt

Rep x Wt

Rep x Wt

5 5 6 10 6 10

3 5 4 8 6

SPEED & AGILITY WORK

TUESDAY 1a. MED BALL ROUTINE 1b. REVERSE CRUNCH 1c. PULLUPS FRONT SQUAT FLAT BENCH PRESS FRONT DELT RAISE

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Rep x Wt 15 10 10 8 8

Rep x Wt 15 10 8 6 8

Rep x Wt 15 10 6 4 8

Rep x Wt

Rep x Wt

Rep x Wt

4 3

6 6

GLUTE / HAM LAT PULLDOWN DIPS

8 15 10

8 15 10

8 15 10

SPEED & AGILITY WORK

THURSDAY 1a. MED BALL ROUTINE 1b. LYING OBLIQUE TWIST 1c. WEIGHTED HYPERS 1b. ONE LEGGED SQUAT HANG SNATCH POWER CLEAN R. D. L. DB TRICEP KICKBACKS STEP UPS DONKEY CALF RAISES WEIGHTED NECK SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 15 8 8 5 5 5 10 8 30 10

Rep x Wt 15 8

Rep x Wt 15 8

Rep x Wt

Rep x Wt

Rep x Wt

5 5 5 10 8 30 10

5 3 5 10 8 30 3

SPEED & AGILITY WORK

STRONG MAN COMPETITION

NAME:

SUMMER PROGRAM

4TH OF JULY

TUESDAY 1a. MED BALL ROUTINE 1b. REVERSE CRUNCH 1c. DOUBLE CRUNCH w/ DUMBBELL HANG CLEAN INCLINE BENCH PRESS DUMBBELL PUSH PRESS GLUTE / HAM

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Rep x Wt 15 12 5 8 8 8

Rep x Wt 15 12 5 6 8 8

Rep x Wt 15 12 3 4 8 8

Rep x Wt

Rep x Wt

Rep x Wt

2 3 6

LAT PULLDOWN BENT OVER ROW / T-BAR ROW DIPS

12 8 10

10 8 10

8 8 10

SPEED & AGILITY WORK

THURSDAY 1a. MED BALL ROUTINE 1b. LYING OBLIQUE TWIST 1c. WEIGHTED HYPERS 1b. ONE LEGGED SQUAT HANG SNATCH POWER CLEAN ONE ARM OVERHEAD DUMMBELL EXTENSION CABLE PRESSDOWN DUMMBELL KICK BACKS LATERAL BENCH JUMPS WEIGHTED NECK INCLINE DUMBBELL ROWS LOW BACK EXTENSION SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 15 8 8 5 5 8 10 10 30 10 8 15

Rep x Wt 15 8

Rep x Wt 15 8

Rep x Wt

Rep x Wt

Rep x Wt

5 5 8 8 10 30 10 8 15

5 3 6 6 10 30 3

SPEED & AGILITY WORK

FRIDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. WEIGHTED HYPERS 1d. ONE LEGGED SQUAT DUMBBELL HANG SNATCH SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 8 8 5

Rep x Wt 10 8

Rep x Wt 10 8

Rep x Wt

Rep x Wt

Rep x Wt

TOWEL BENCH PRESS DUMBBELL SUMO SQUAT REVERSE GRIP OVERHEAD PRESS INCLINE DUMBELL FRONT RAISE STANDING CALF RAISE

4 12 8 3 25

4 12 8 3 25

4 12 8 3 25

SPEED & AGILITY WORK

NAME: MONDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. CRUNCHES 1d. ONE LEGGED SQUAT POWER SNATCH HANG CLEAN HEX BAR DEADLIFT T-BAR ROW / BENT OVER ROW DUMBBELL LUNGE WEIGHTED NECK MACHINE SET 1

SUMMER PROGRAM
SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 25 8 5 5 8 12 6 10

Rep x Wt 10 25

Rep x Wt 10 25

Rep x Wt

Rep x Wt

Rep x Wt

5 5 6 10 6 10

3 5 4 8 6

SPEED & AGILITY WORK

TUESDAY 1a. MED BALL ROUTINE 1b. REVERSE CRUNCH 1c. PULLUPS DUMBBELL SUMO SQUAT FLAT DUMBBELL BENCH FRONT DELT RAISE

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Rep x Wt 15 10 12 8 8

Rep x Wt 15 10 12 8 8

Rep x Wt 15 10 12 8 8

Rep x Wt

Rep x Wt

Rep x Wt

12 4

GLUTE / HAM LAT PULLDOWN DIPS

8 15 10

8 15 10

8 15 10

SPEED & AGILITY WORK

THURSDAY 1a. MED BALL ROUTINE 1b. LYING OBLIQUE TWIST 1c. HYPERS (REVERSE GLUTE HAM) 1d. ONE LEGGED SQUAT HANG SNATCH POWER CLEAN R. D. L. DB TRICEP KICKBACKS STEP UPS DONKEY CALF RAISES WEIGHTED NECK SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 15 8 8 5 5 5 10 8 30 10

Rep x Wt 15 8

Rep x Wt 15 8

Rep x Wt

Rep x Wt

Rep x Wt

5 5 5 10 8 30 10

5 3 5 10 8 30 3

SPEED & AGILITY WORK

FRIDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. GLUTE/HAM 1d. ONE LEGGED SQUAT BACK SQUAT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 8 8 10

Rep x Wt 10 8

Rep x Wt 10 8

Rep x Wt

Rep x Wt

Rep x Wt

TOWEL BENCH PRESS CLOSE GRIP BENCH PRESS ONE ARM DUMMBELL ROW EZ CURL BICEP CURLS ONE ARM DUMMBELL ALT CURL

4 5 8 12 8

4 5 8 10 8

4 5 8 8 6

4 5

6 6

SPEED & AGILITY WORK

BV

NAME: MONDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. CRUNCHES 1d. ONE LEGGED SQUAT POWER SNATCH HANG CLEAN HEX BAR DEADLIFT DUMBBELL ROW DUMBBELL LUNGE WEIGHTED NECK MACHINE SET 1

SUMMER PROGRAM
SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 25 8 5 3 8 12 6 10

Rep x Wt 10 25

Rep x Wt 10 25

Rep x Wt

Rep x Wt

Rep x Wt

5 3 6 10 6 10

3 3 4 8 6

SPEED & AGILITY WORK

TUESDAY 1a. MED BALL ROUTINE 1b. REVERSE CRUNCH 1c. PULLUPS FRONT SQUAT INCLINE DUMBBELL PRESS FRONT DELT RAISE

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Rep x Wt 15 10 10 8 8

Rep x Wt 15 10 8 8 8

Rep x Wt 15 10 6 6 8

Rep x Wt

Rep x Wt

Rep x Wt

4 6

GLUTE / HAM LAT PULLDOWN DIPS

8 15 10

8 15 10

8 15 10

SPEED & AGILITY WORK

THURSDAY 1a. MED BALL ROUTINE 1b. LYING OBLIQUE TWIST 1c. HYPERS (REVERSE GLUTE HAM) 1d. ONE LEGGED SQUAT HANG SNATCH POWER CLEAN R. D. L. DB TRICEP KICKBACKS STEP UPS DONKEY CALF RAISES WEIGHTED NECK SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 15 8 8 5 5 5 10 8 30 10

Rep x Wt 15 8

Rep x Wt 15 8

Rep x Wt

Rep x Wt

Rep x Wt

5 5 5 10 8 30 10

5 3 5 10 8 30 3

SPEED & AGILITY WORK

FRIDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. WEIGHTED HYPERS 1d. ONE LEGGED SQUAT BACK SQUAT SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 8 8 10

Rep x Wt 10 8

Rep x Wt 10 8

Rep x Wt

Rep x Wt

Rep x Wt

TOWEL BENCH PRESS CLOSE GRIP BENCH PRESS HAMMER CURLS INCLINE BENCH ALT DB CURLS

4 5 8 8

4 5 6 8

4 5 6 8

4 5

SPEED & AGILITY WORK

NAME: MONDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. CRUNCHES 1d. ONE LEGGED SQUAT POWER SNATCH HANG CLEAN HEX BAR DEADLIFT BOX SKI JUMP WEIGHTED NECK MACHINE SET 1

SUMMER PROGRAM
SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 25 8 5 3 8 10 10

Rep x Wt 10 25

Rep x Wt 10 25

Rep x Wt

Rep x Wt

Rep x Wt

5 2 6 5 10

3 1 4 4

SPEED & AGILITY WORK

TUESDAY 1a. MED BALL ROUTINE 1b. REVERSE CRUNCH 1c. PULLUPS FRONT SQUAT FLAT BENCH PRESS LAT DELT RAISE GLUTE / HAM

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

Rep x Wt 15 10 10 8 8 8

Rep x Wt 15 10 8 6 8 8

Rep x Wt 15 10 6 4 8 8

Rep x Wt

Rep x Wt

Rep x Wt

4 3

6 6

UPRIGHT ROWS SHRUGS

10 15

10 15

10 15

SPEED & AGILITY WORK

THURSDAY 1a. MED BALL ROUTINE 1b. LYING OBLIQUE TWIST 1c. GLUTE/HAM 1b. ONE LEGGED SQUAT W/ DB HANG SNATCH POWER CLEAN R. D. L. DB TRICEP KICKBACKS TRICEP EXTENSIONS DONKEY CALF RAISES WEIGHTED NECK SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 15 8 8 5 5 5 10 8 30 10

Rep x Wt 15 8

Rep x Wt 15 8

Rep x Wt

Rep x Wt

Rep x Wt

5 5 5 10 8 30 10

5 3 5 10 8 30 3

SPEED & AGILITY WORK

FRIDAY 1a. MED BALL ROUTINE 1b. PULLUPS 1c. HYPERS (REVERSE GLUTE HAM) 1d. ONE LEGGED SQUAT BACK SQUAT TOWEL BENCH PRESS SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Rep x Wt 10 8 8 10 4

Rep x Wt 10 8

Rep x Wt 10 8

Rep x Wt

Rep x Wt

Rep x Wt

8 4

6 4

4 4

CLOSE GRIP BENCH PRESS EZ CURL 7-7-7 SUPERSET LATERAL BENCH JUMPS WEIGHTED NECK LOW BACK EXTENSION

5 7 30 10 15

5 7 30 10 15

5 7 30

5 F

SPEED & AGILITY WORK

BV