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2011 Summer Program

2011 Summer Program

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Published by: yroc1000 on Feb 13, 2012
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07/02/2014

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  • WEEK 1 WEDNESDAY BENCH Target
  • WEEK 2 WEDNESDAY BENCH Target
  • WEEK 3WEDNESDAY
  • WEEK 4 WEDNESDAY BENCH Target
  • WEEK 5WEDNESDAY
  • WEEK 6WEDNESDAY
  • WEEK 7 WEDNESDAY BENCH Target
  • WEEK 8 WEDNESDAY BENCH Target
  • WEEK 9WEDNESDAY
  • WEEK 10 WEDNESDAY BENCH Target

WEEK 1 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each)

TRAINING

B) SPEED LADDER (3 sets each)

WEEK 1 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (3 sets each)

TRAINING B) 60 YARD HOLLOW SPRINTS (10 sprints) .

WEEK 1 BENCH WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5) INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5) JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each) .

TRAINING B) SPEED LADDER (3 sets each) .

WEEK 1 SQUAT THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps LUNGES (Left/Right =1rep) Weight (-5) Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps SEATED CABLE ROW Target Reps Actual Reps LAT. PULL DOWNS Target Reps Actual Reps LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (3 sets each) .

TRAINING

B) 60 YARD HOLLOW SPRINTS (10 sprints)

WEEK 2 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each)

TRAINING

B) SPEED LADDER (3 sets each)

PULL DOWNS Target Reps Actual Reps LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (3 sets each) .WEEK 2 SQUAT TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps LUNGES (Left/Right =1rep) Weight (-5) Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps SEATED CABLE ROW Target Reps Actual Reps LAT.

TRAINING B) 60 YARD HOLLOW SPRINTS (10 sprints) .

WEEK 2 BENCH WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5) INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5) JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each) .

TRAINING B) SPEED LADDER (3 sets each) .

PULL DOWNS Target Reps Actual Reps LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (3 sets each) .WEEK 2 SQUAT THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps LUNGES (Left/Right =1rep) Weight (-5) Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps SEATED CABLE ROW Target Reps Actual Reps LAT.

TRAINING B) 60 YARD HOLLOW SPRINTS (10 sprints) .

a.WEEK 3 MONDAY SUPER-SETS: Complete Exercise A. b. b. Rest 1 minute in-between groups. Pull Down b) DB Military Press SET 4 a) Reverse DB fly b) Incline DB press SET 5 a) Tri Push Down b) Standing DB Curls SET 6 a) Push Up b) Close grip Chin up SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a b a b A) 3 CONE DRILLS (3 sets each) B) STADIUM STAIRS (5 min run / 1 min rest / 5min run) . b. then perform Exercise B immediately. a. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. Continue doing this until you have completed the 3 sets from the group. SET 2 a) Bench b) T-Bar Row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Lat.

Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. a. b. Rest 1 minute in-between groups. then perform Exercise B immediately. b. SET 2 a) Squat b) DB calf raises Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b. a. b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) DB lunges b)1ft Bench Hop Overs SET 4 a) Hang Clean b) Shoulder Shrug SET 5 a) 1leg HackSquatMach b) Back Extensions SET 6 a) Roman Dead Lift b) Leg Curl Machine SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a AGILITY TRAINING b a b A) 5 CONE DRILLS (3 sets each) B) IN & OUTS (3 laps) a b . Continue doing this until you have completed the 3 sets from the group.WEEK 3 TUESDAY SUPER-SETS: Complete Exercise A.

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Lat. then perform Exercise B immediately. b. SET 2 a) Bench b) T-Bar Row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a.WEEK 3 WEDNESDAY SUPER-SETS: Complete Exercise A. a. Pull Down b) DB Military Press SET 4 a) Reverse DB fly b) Incline DB press SET 5 a) Tri Push Down b) Standing DB Curls SET 6 a) Push Up b) Close grip Chin up SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a b a b A) 3 CONE DRILLS (3 sets each) B) STADIUM STAIRS (5 min run / 1 min rest / 5min run) . Continue doing this until you have completed the 3 sets from the group. b. a. b.

a. a. then perform Exercise B immediately. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. Rest 1 minute in-between groups.WEEK 3 THURSDAY SUPER-SETS: Complete Exercise A. Continue doing this until you have completed the 3 sets from the group. b. b. b. SET 2 a) Squat b) DB calf raises Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) DB lunges b)1ft Bench Hop Overs SET 4 a) Hang Clean b) Shoulder Shrug SET 5 a) 1leg HackSquatMach b) Back Extensions SET 6 a) Roman Dead Lift b) Leg Curl Machine SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a AGILITY TRAINING b a b A) 5 CONE DRILLS (3 sets each) B) IN & OUTS (3 laps) a b .

WEEK 4 BENCH MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 4 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 6 Weight (+10) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 10 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (3 sets each) .

TRAINING B) STADIUM STAIRS (5 min run / 1 min rest / 5min run) .

WEEK 4 SQUAT TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 4 Weight (+10) Target Reps 10 Actual Reps LUNGES (Left/Right =1rep) Weight Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps 1 ARM DB ROW Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps LAT. PULL DOWNS LONG BAR CURLS Target Reps Actual Reps AGILITY A) 5 CONE DRILLS (3 sets each) .

TRAINING B) IN & OUTS (3 laps) .

WEEK 4 BENCH WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 4 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+10) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 10 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (3 sets each) .

TRAINING B) STADIUM STAIRS (5 min run / 1 min rest / 5min run) .

WEEK 4 SQUAT THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 4 Weight (+10) Target Reps 10 Actual Reps LUNGES (Left/Right =1rep) Weight Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps 1 ARM DB ROW Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps LAT. PULL DOWNS LONG BAR CURLS Target Reps Actual Reps AGILITY A) 5 CONE DRILLS (3 sets each) .

TRAINING B) IN & OUTS (3 laps) .

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Incline Bench Press b) Dips SET 4 a) Upright Rows b) Standing DB press SET 5 a) Jammer b) Diamond Push Ups SET 6 a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps 25 25 Weight a Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a b a b A) FOUR SQUARE DRILLS (4 sets each) B) SPEED LADDER (4 sets each) . a. SET 2 a) Hang Clean b) DB Shoulder Shrug Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b. then perform Exercise B immediately. a.WEEK 5 MONDAY SUPER-SETS: Complete Exercise A. Continue doing this until you have completed the 3 sets from the group. b. b. b. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a. Rest 1 minute in-between groups.

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Roman Dead Lift b)Leg Curl Machine SET 4 a) Lat Pull Downs b) Chin Ups SET 5 a) Leg Press b) DB Calf Raises (toes: in/out/front) SET 6 a) Standing EZ bar curls b) Sit DB preacher curl SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a b AGILITY TRAINING a b a b A) 4 CONE DRILLS (4 sets each) B) 60 YARD HOLLOW SPRINTS (12 sprints) . b.WEEK 5 TUESDAY SUPER-SETS: Complete Exercise A. SET 2 a) T-Bar Row b) 1 arm DB row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b. b. a. Rest 1 minute in-between groups. b. then perform Exercise B immediately. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. Continue doing this until you have completed the 3 sets from the group. a.

b. then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. a. b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Incline Bench Press b) Dips SET 4 a) Upright Rows b) Standing DB press SET 5 a) Jammer b) Diamond Push Ups SET 6 a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps 25 25 Weight a Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a b a b A) FOUR SQUARE DRILLS (4 sets each) B) SPEED LADDER (4 sets each) . SET 2 a) Hang Clean b) DB Shoulder Shrug Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b. a. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a.WEEK 5 WEDNESDAY SUPER-SETS: Complete Exercise A. Rest 1 minute in-between groups. b.

Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. then perform Exercise B immediately. Rest 1 minute in-between groups. Continue doing this until you have completed the 3 sets from the group. a.WEEK 5 THURSDAY SUPER-SETS: Complete Exercise A. a. SET 2 a) T-Bar Row b) 1 arm DB row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b. b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Roman Dead Lift b)Leg Curl Machine SET 4 a) Lat Pull Downs b) Chin Ups SET 5 a) Leg Press b) DB Calf Raises (toes: in/out/front) SET 6 a) Standing EZ bar curls b) Sit DB preacher curl SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a b AGILITY TRAINING a b a b A) 4 CONE DRILLS (4 sets each) B) 60 YARD HOLLOW SPRINTS (12 sprints) . b. b.

SET 2 a) Hang Clean b) DB Shoulder Shrug Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Incline Bench Press b) Dips SET 4 a) Upright Rows b) Standing DB press SET 5 a) Jammer b) Diamond Push Ups SET 6 a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps 25 25 Weight a Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight SET 8 a b a b a b . b. b. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. b.WEEK 6 MONDAY July 4th – Weight room closed SUPER-SETS: Complete Exercise A. a. a. then perform Exercise B immediately. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a.

a. SET 2 a) T-Bar Row b) 1 arm DB row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b. b. b. then perform Exercise B immediately. a. Continue doing this until you have completed the 3 sets from the group. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Roman Dead Lift b)Leg Curl Machine SET 4 a) Lat Pull Downs b) Chin Ups SET 5 a) Leg Press b) DB Calf Raises (toes: in/out/front) SET 6 a) Standing EZ bar curls b) Sit DB preacher curl SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a b a b a b .WEEK 6 TUESDAY July 5th – Weight room closed SUPER-SETS: Complete Exercise A. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. b.

a. Rest 1 minute in-between groups. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Incline Bench Press b) Dips SET 4 a) Upright Rows b) Standing DB press SET 5 a) Jammer b) Diamond Push Ups SET 6 a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps 25 25 Weight a Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a A) 300 yard shuttle b a b . SET 2 a) Hang Clean b) DB Shoulder Shrug Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight Actual Reps Weight b. Continue doing this until you have completed the 3 sets from the group. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a. a. b. b. b. then perform Exercise B immediately.WEEK 6 WEDNESDAY SUPER-SETS: Complete Exercise A.

Rest 1 minute in-between groups. b. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. a. Continue doing this until you have completed the 3 sets from the group. a. b. b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Roman Dead Lift b)Leg Curl Machine SET 4 a) Lat Pull Downs b) Chin Ups SET 5 a) Leg Press b) DB Calf Raises (toes: in/out/front) SET 6 a) Standing EZ bar curls b) Sit DB preacher curl SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a AGILITY TRAINING b a A) 300 yard shuttle b a b . then perform Exercise B immediately. SET 2 a) T-Bar Row b) 1 arm DB row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight Actual Reps Weight b.WEEK 6 THURSDAY SUPER-SETS: Complete Exercise A.

WEEK 7 BENCH MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 6 Weight (+10) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (4 sets each) .

TRAINING B) SPEED LADDER (4 sets each) .

PULL DOWNS LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (4 sets each) .WEEK 7 SQUAT TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps LUNGES (Left/Right =1rep) Weight Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps 1 ARM DB ROW Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps LAT.

TRAINING B) 60 YARD HOLLOW SPRINTS (12 sprints) .

WEEK 7 BENCH WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+10) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (4 sets each) .

TRAINING B) SPEED LADDER (4 sets each) .

PULL DOWNS LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (4 sets each) .WEEK 7 SQUAT THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps LUNGES (Left/Right =1rep) Weight Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps 1 ARM DB ROW Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps LAT.

TRAINING B) 60 YARD HOLLOW SPRINTS (12 sprints) .

WEEK 8 BENCH MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 6 Weight (+10) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (4 sets each) .

TRAINING B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run) .

PULL DOWNS LONG BAR CURLS Target Reps Actual Reps AGILITY A) 5 CONE DRILLS (4 sets each) .WEEK 8 SQUAT TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps LUNGES (Left/Right =1rep) Weight Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps 1 ARM DB ROW Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps LAT.

TRAINING B) In & OUTS (4 laps) .

WEEK 8 BENCH WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+10) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (4 sets each) .

TRAINING B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run) .

PULL DOWNS LONG BAR CURLS Target Reps Actual Reps AGILITY A) 5 CONE DRILLS (4 sets each) .WEEK 8 SQUAT THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps LUNGES (Left/Right =1rep) Weight Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps 1 ARM DB ROW Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps LAT.

TRAINING B) In & OUTS (4 laps) .

Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. b. then perform Exercise B immediately. b. Continue doing this until you have completed the 3 sets from the group. SET 2 a) Bench b) T-Bar Row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Lat. b.WEEK 9 MONDAY SUPER-SETS: Complete Exercise A. Rest 1 minute in-between groups. a. a. Pull Down b) DB Military Press SET 4 a) Reverse DB fly b) Incline DB press SET 5 a) Tri Push Down b) Standing DB Curls SET 6 a) Push Up b) Close grip Chin up SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a b a b A) 3 CONE DRILLS (5 sets each) B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run) .

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) DB lunges b)1ft Bench Hop Overs SET 4 a) Hang Clean b) Shoulder Shrug SET 5 a) 1leg HackSquatMach b) Back Extensions SET 6 a) Roman Dead Lift b) Leg Curl Machine SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a AGILITY TRAINING b a b A) 5 CONE DRILLS (5 sets each) B) In & OUTS (5 laps) a b . b.WEEK 9 TUESDAY SUPER-SETS: Complete Exercise A. a. a. b. b. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. Continue doing this until you have completed the 3 sets from the group. then perform Exercise B immediately. SET 2 a) Squat b) DB calf raises Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b.

WEEK 9 WEDNESDAY SUPER-SETS: Complete Exercise A. b. Continue doing this until you have completed the 3 sets from the group. Pull Down b) DB Military Press SET 4 a) Reverse DB fly b) Incline DB press SET 5 a) Tri Push Down b) Standing DB Curls SET 6 a) Push Up b) Close grip Chin up SET 7 a) Med Ball Crunch b) Hanging Knee Lift Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight SET 8 a AGILITY TRAINING b a b a b A) 3 CONE DRILLS (5 sets each) B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run) . b. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) Lat. a. Rest 1 minute in-between groups. then perform Exercise B immediately. a. SET 2 a) Bench b) T-Bar Row Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight Actual Reps Weight b.

b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight SET 3 a) DB lunges b)1ft Bench Hop Overs SET 4 a) Hang Clean b) Shoulder Shrug SET 5 a) 1leg HackSquatMach b) Back Extensions SET 6 a) Roman Dead Lift b) Leg Curl Machine SET 7 a) Wall Squats b) Tuck Jumps SET 8 a) Power Hops b) 1leg Power Hops (Down & Back =1) a AGILITY TRAINING b a b A) 5 CONE DRILLS (5 sets each) B) In & OUTS (5 laps) a b . then perform Exercise B immediately.WEEK 9 THURSDAY SUPER-SETS: Complete Exercise A. b. a. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. SET 2 a) Squat b) DB calf raises Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight Actual Reps Weight b. b. a. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups.

WEEK 10 BENCH MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5) INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5) JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (5 sets each) .

TRAINING B) SPEED LADDER (5 sets each) .

WEEK 10 SQUAT TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps LUNGES (Left/Right =1rep) Weight (-5) Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps SEATED CABLE ROW Target Reps Actual Reps LAT. PULL DOWNS Target Reps Actual Reps LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (5 sets each) .

TRAINING B) 60 YARD HOLLOW SPRINTS (15 sprints) .

WEEK 10 BENCH WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5) INCLINE DB PRESS (Left/Right/Both=1rep ) STANDING OVERHEAD PRESS Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5) HANG CLEAN Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5) JAMMER DB SHOULDER RAISE (Side/Front/Press=1) SKULL CRUSHER w/PRESS DIPS AGILITY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (5 sets each) .

TRAINING B) SPEED LADDER (5 sets each) .

PULL DOWNS Target Reps Actual Reps LONG BAR CURLS Target Reps Actual Reps AGILITY A) 4 CONE DRILLS (5 sets each) .WEEK 10 SQUAT THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps LUNGES (Left/Right =1rep) Weight (-5) Target Reps Actual Reps DB CALF RAISES (toes: in/out/front) Target Actual Reps Reps 15 each Weight ROMAN DEAD LIFT Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Reps Actual Reps T-BAR ROW Target Reps Actual Reps SEATED CABLE ROW Target Reps Actual Reps LAT.

TRAINING B) 60 YARD HOLLOW SPRINTS (15 sprints) .

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