BRICK TRAINNG SYSTEM SAMPLE

Training Day 1

AUXILLARY TRAINING

NAME:

Training Day 2

AUXILLARY TRAINING

BAND TWIST

2X10

PURPLE

Warmup

PALLOF PRESS

2x10ea

PURPLE

Warmup

WEIGHTED SIDE
BENDS

2X10EA

45-65LBS

QUICK STEP: X15S

HAMMER CURL

2X10EA

30-40LB

ALI SHUFFLE: X15S

BARBELL CURL

2X12

45-75LBS

WIDE OUTS: X15S

SEATED DB CURL

2X12EA

20-40LBS

ALTERNATE WRIST TAP: X15S

BENCH DIPS

2X15-20

BW

FWD/BWD HAND WALK: X15S

BAND PUSHDOWNS

2X20

PURPLE

LEFT/RIGHT HAND WALK: X15S

DB KICKBACKS

2X12

15-20LBS

STICK OVERHEAD SQUAT: X12

MED BALL PUSHUP

2X8-12

BW

10LB COUNTER BALANCE SQUAT: X12

STAGGERED
PUSHUPS

2X10

BW

SQUAT TO HAMSTRING STRETCH: X8

BAND FACE ROW

2X20

PURPLE

STICK SHOULDER DISLOCATE: X12

PLATE PINCH

2X30S

25-45LB

CUBAN PRESS: X10

REVERSE CURLS

2X12

45-65LBS

STICK I-Y RAISE: X12

ZOTTMANN CURL

2X10

25-40LBS

COOK HIP LIFT: X6EA

DOUBLE LEG HIP BRIDGE: X8-3s ISO

HIP BRIDGE MARCH: X30S

MIDDLE BRIDGE: X 1MIN

SIDE BRIDGE: X45S EA

ISO SITUP HOLD: X45S

%

reps

X5

60%

60%

X3

65%

WT

%

reps

X5

65%

65%

X3

X2

70%

70%

X8

70%
70%

WT

%

reps

x5

57%

X5

70%

X3

62%

X3

X2

75%

X2

67%

75%

X6

80%

X4

X8

75%

X6

80%

X8

75%

X6

75%

X6

EMPHASIS: U
Session: 2

WT

%

reps

BARBELL BENCH

55%

PRESS

WT

WEEK 2
%

reps

X5

60%

60%

X3

X2

65%

72%

X5

X4

72%

X5

80%

X4

72%

X5

80%

X4

80%

X4

EST MAX:

WT

WEEK 3
%

reps

X5

65%

65%

X3

X2

70%

70%

X8

70%
70%

WT

WEEK 4
%

reps

x5

57%

X5

70%

X3

62%

X3

X2

75%

X2

67%

75%

X6

80%

X4

X8

75%

X6

80%

X8

75%

X6

75%

X6

X5

60%

60%

X3

X2

65%

72%

X5

X4

72%

X5

80%

X4

72%

X5

80%

X4

80%

X4

50%

X3

55%

X3

60%

X3

52%

X3

PASS FOR DIST.

12LB X3

12LB X3

12LB X3

10LB X3

HANG SNATCH

50%

X3

55%

X3

60%

X3

52%

12LB X3

12LB X3

12LB X3

10LB X3

50%

X3

55%

X3

60%

X3

12LB X3

12LB X3

12LB X3

10LB X3

50%

X3

55%

X3

60%

X3

12LB X3

12LB X3

12LB X3

50%

X3

55%

X3

60%

X3

50%

X3

55%

X3

60%

X3

62%

X5EA

60%

X6EA

65%

X6EA

70%

X6EA

62%

X5EA

60%

X6EA

65%

X6EA

70%

X6EA

62%

X5EA

60%

X6EA

65%

X6EA

70%

X6EA

60% X6EA

60% X6EA

55% X6EA

SPLIT SQUAT

60% X6EA

60% X6EA

60% X6EA

55% X6EA

60% X6EA

60% X6EA

60% X6EA

Rest 1:00-1:30
PULL UP

Rest 1:00-1:30

BW

X6-8

BW

X8-10

BW

X8-15

BW

X6-10

BW

X6-8

BW

X8-10

BW

X8-15

BW

X6-10

BW

X6-8

BW

X8-10

BW

X8-15

ECCENTRIC

BW

X3

BW

X4

BW

X5

BW

X4

HAMSTRING

BW

X3

BW

X4

BW

X5

BW

X4

BW

X3

BW

X4

BW

X5

Rest 1:00-1:30

BRICK 4

60% X6EA

BRICK 5

BARBELL

65%

x5

57%

X5

65%

X3

70%

X3

62%

X3

X2

70%

X2

75%

X2

67%

X2

70%

X8

75%

X6

80%

X4

72%

X5

70%

X8

75%

X6

80%

X4

72%

X5

70%

X8

75%

X6

80%

X4

72%

X5

75%

X6

80%

X4

80%

X4

BW

X3

X3

BW

X3

BW

X3

BW

X3

BW

X3

52%

X3

BW

X3

BW

X3

BW

X3

BW

X3

52%

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW

X3

BW+

X8

BW+ X10

BW+ X12

BW+ X10

BW+

X8

BW+ X10

BW+ X12

BW+ X10

BW+

X8

BW+ X10

BW+ X12

BW+ X10

BW+

X8

BW+ X10

BW+ X12

Rest 1:00

60% X12

60% X14

55% X12

60% X10

60% X12

60% X14

55% X12

60% X10

60% X12

60% X14

BARBELL LATERAL

60% x5EA

60% X6EA

60% X7EA

55% X6EA

LUNGE

60% x5EA

60% X6EA

60% X7EA

55% X6EA

60% x5EA

60% X6EA

60% X7EA

BW

X6-8

BW

X8-10

BW

X8-15

BW

X6-10

BW

X6-8

BW

X8-10

BW

X8-15

BW

X6-10

BW

X6-8

BW

X8-10

BW

X8-15

BW x5EA

BW X6EA

BW X7EA

BW X6EA

LIFT

BW x5EA

BW X6EA

BW X7EA

BW X6EA

BW x5EA

BW X6EA

BW X7EA

Speed-Strength-Conditioning

WEIGHTED PUSHUP

Rest 1:00-1:30

SINGLE LEG HIP

Rest 1:00-1:30

reps

X3

60% X10

Rest 1:00-1:30

%

BW

55% X12

INVERTED ROW

X5

WT

X3

60% X14

Rest 1:00-1:30

reps

BW

60% X12

Rest 1:00-1:30

%

X3

60% X10

LEG PRESS

WT

BW

BRICK 3

X6EA

BRICK 3

70%

BRICK 6

BRICK 3

X6EA

DEADLIFT

HURDLE JUMPS

Rest 1:00
65%

55%

BRICK 2

CLEAN GRIP

BRICK 2

10LB X3

BRICK 2

12LB X3

X6EA

BARBELL

WT

WEEK 4

Rest 2:30

12LB X3

60%

reps

WEEK 3

EST MAX:

Rest 2:30

Rest 1:00

%

WEEK 2
reps

12LB X3

Rest 1:00-1:30

Session: 3

WT

WEEK 1
%

MED BALL CHEST

LANDMINE TWIST

EMPHASIS: T

EST MAX:

Rest 2:30

BRICK 4

WEEK 1

BRICK 1

55%

WT

WEEK 4

BRICK 4

BRICK 1

3ct lower-2ct pause

reps

WEEK 3

BRICK 5

FRONT SQUAT

%

WEEK 2

DAY 3

BRICK 6

Session: 1

WEEK 1

DAY 2

BRICK 1

EMPHASIS: L

BRICK 5

AUXILLARY TRAINING

Warmup

DAY 1

BRICK 6

Training Day 3

SINGLE LEG

BW X5EA

BW X6EA

BW X7EA

BW X6EA

SQUAT TO BOX

BW X5EA

BW X6EA

BW X7EA

BW X6EA

BW X5EA

BW X6EA

BW X7EA

BARBELL ROW

60% X5/5

65% X5/5

70% X5/5

62% X4/4

TO CHIN UP

60% X5/5

65% X5/5

70% X5/5

62% X4/4

60% X5/5

65% X5/5

70% X5/5

BARBELL

65%

x8

65% X10

65% X12

62% x10

GOOD MORNING

65%

x8

65% X10

65% X12

62% x10

Rest 1:00-1:30

65%

x8

65% X10

65% X12

Rest 1:00-1:30

Rest 1:00-1:30

WT

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