PANTHER FOOTBALL SUMMER 2013

WORKOUT

Week 1
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

FT. SQUAT HANG CLEANS FT. SQUAT

4X5 4X6 4X5

BENCH INCLINE PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS V-UPS DB LUNGE 1LEG RDL BICYCLE CHIN UPS RDL CRUNCHES
3X8 3X10 3X20 3X5e 3X5e 3X25sec 3X8 3X8 3X50
OH SQUAT(25LB) DB CURLS KNEE LIFTS 1 ARM ROWS 1LEG SQ. PLANK TRI. EXT. SKULL CRUSH RUSS. TWIST
3X10 3X12e 3X16 3X6e 3X5e 3X25sec 3X10 3X8 3X16

Week 2
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

SQUAT CLEAN PULLS SQUAT

4X5 3X5 4X5
(w/10 SHRUGS)

DB BENCH DB INCLINE DB PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS IN&OUTS LUNGE PLATE RAISE

FLUTTER CHIN UPS GOOD MORNING 1LEG V-UPS
3X8 3X10 3X20 3X5e 3X8 3X25sec 3X8 3X8 3X10e
OH SQUAT(25LB) DB CURLS HIP THRUST 1 ARM ROWS SUMO SQUATPLANK 1LEG RDL 1LEG SQ. SIT UPS
3X10 3X12e 3X12 3X6e 3X8 3X35sec 3X5e 3X5e 3X30

Week 3
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

FT. SQUAT HANG CLEANS FT. SQUAT

4X5 4X6 4X5

BENCH INCLINE PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS V-UPS DB LUNGE 1LEG RDL BICYCLE CHIN UPS RDL CRUNCH
3X8 3X10 3X25 3X5e 3X5e 3X30sec 3X8 3X8 3X60
OH SQUAT(25LB) DB CURLS KNEE LIFTS 1 ARM ROWS 1LEG SQ. PLANK TRI. EXT. PLATE RAISE RUSS. TWIST
3X10 3X12e 3X16 3X6e 3X5e 3X40sec 3X10 3X8 3X20

"PAY NOW OR PAY LATER"

 PANTHER FOOTBALL SUMMER 2013
WORKOUT

Week 4
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

SQUAT CLEAN PULLS SQUAT

4X5 3X5 4X5
(w/10 SHRUGS)

DB BENCH DB INCLINE DB PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS IN&OUTS LUNGE PLATE RAISE

FLUTTER CHIN UPS GOOD MORNING 1LEG V-UPS
3X8 3X10 3X20 3X5e 3X8 3X35sec 3X8 3X8 3X10e
OH SQUAT(25LB) DB CURLS HIP THRUST 1 ARM ROWS SUMO SQUATPLANK 1LEG RDL 1LEG SQ. SIT UPS
3X10 3X12e 3X12 3X6e 3X8 3X45sec 3X5e 3X5e 3X30

Week 5
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

FT. SQUAT HANG CLEANS FT. SQUAT

4X5 4X6 4X5

BENCH INCLINE PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS V-UPS DB LUNGE 1LEG RDL BICYCLE CHIN UPS RDL CRUNCHES
3X8 3X10 3X20 3X5e 3X5e 3X25sec 3X8 3X8 3X50
OH SQUAT(25LB) DB CURLS KNEE LIFTS 1 ARM ROWS 1LEG SQ. PLANK TRI. EXT. SKULL CRUSH RUSS. TWIST
3X10 3X12e 3X16 3X6e 3X5e 3X25sec 3X10 3X8 3X16

Week 6
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

SQUAT CLEAN PULLS SQUAT

4X5 3X5 4X5
(w/10 SHRUGS)

DB BENCH DB INCLINE DB PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS IN&OUTS LUNGE PLATE RAISE

FLUTTER CHIN UPS GOOD MORNING 1LEG V-UPS
3X8 3X10 3X20 3X5e 3X8 3X25sec 3X8 3X8 3X10e
OH SQUAT(25LB) DB CURLS HIP THRUST 1 ARM ROWS SUMO SQUATPLANK 1LEG RDL 1LEG SQ. SIT UPS
3X10 3X12e 3X12 3X6e 3X8 3X35sec 3X5e 3X5e 3X30

"PAY NOW OR PAY LATER"

 PANTHER FOOTBALL SUMMER 2013
WORKOUT

Week 7
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

FT. SQUAT HANG CLEANS FT. SQUAT

4X5 4X6 4X5

BENCH INCLINE PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS V-UPS DB LUNGE 1LEG RDL BICYCLE CHIN UPS RDL CRUNCH
3X8 3X10 3X25 3X5e 3X5e 3X30sec 3X8 3X8 3X60
OH SQUAT(25LB) DB CURLS KNEE LIFTS 1 ARM ROWS 1LEG SQ. PLANK TRI. EXT. PLATE RAISE RUSS. TWIST
3X10 3X12e 3X16 3X6e 3X5e 3X40sec 3X10 3X8 3X20

Week 8
Day 1: Day 2: Day 3:
MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS MOVEMENT WEIGHT REPS
CLEANS SNATCH DEADLIFT
4X4 4X4 4X4
(CONTROL) (CONTROL)

SQUAT CLEAN PULLS SQUAT

4X5 3X5 4X5
(w/10 SHRUGS)

DB BENCH DB INCLINE DB PUSH PRESS

4X5 4X6 4X6

PULL UPS DB SHRUGS IN&OUTS LUNGE PLATE RAISE

FLUTTER CHIN UPS GOOD MORNING 1LEG V-UPS
3X8 3X10 3X20 3X5e 3X8 3X35sec 3X8 3X8 3X10e
OH SQUAT(25LB) DB CURLS HIP THRUST 1 ARM ROWS SUMO SQUATPLANK 1LEG RDL 1LEG SQ. SIT UPS
3X10 3X12e 3X12 3X6e 3X8 3X45sec 3X5e 3X5e 3X30

"PAY NOW OR PAY LATER"

 PANTHER FOOTBALL SUMMER 2013
RUNNING

Week 1: Week 2: Week 3: Week 4:

Running Time Rest Running Time Rest Running Time Rest Running Time Rest
10-20s 8mins 20 sec 10-20s 8mins 20 sec 10-30s 8mins 20 sec 10-30s 8mins 20 sec
DAY 1

DAY 1

DAY 1

DAY 1
8-30s 6mins 20 sec 8-30s 6mins 20 sec 8-40s 6mins 20 sec 8-40s 6mins 20 sec
6-40s 6mins 20 sec 6-40s 6mins 20 sec 6-50s 6mins 20 sec 6-50s 6mins 20 sec
4-50s 5mins 20 sec 4-50s 5mins 20 sec 4-60s 6mins 20 sec 4-60s 6mins 20 sec
Running Time Rest Running Time Rest Running Time Rest Running Time Rest
3 half gassers 5 mins 30 sec 4 half gassers 5mins 30 sec 4 half gassers 5mins 30 sec 6 half gassers 8mins 30 sec
DAY 2

DAY 2

DAY 2

DAY 2
1 full gasser 2 mins 2 full gasser 5mins 60 sec 2 full gasser 5mins 60 sec 3 full gasser 8mins 60 sec

Running Time Rest Running Time Rest Running Time Rest Running Time Rest
6-110s 10mins 35sec 8-110s 12mins 35sec 10-110s 15mins 35sec 10-110s 15mins 35sec
DAY 3

DAY 3

DAY 3

DAY 3
Week 5: Week 6: Week 7: Week 8:
Running Time Rest Running Time Rest Running Time Rest Running Time Rest
10-40s 8mins 20 sec 10-40s 8mins 20 sec 10-50s 8mins 20 sec 10-50s 8mins 20 sec
DAY 1

DAY 1

DAY 1

DAY 1
8-50s 8mins 20 sec 8-50s 8mins 20 sec 8-60s 8mins 20 sec 8-60s 8mins 20 sec
6-60s 8mins 20 sec 6-60s 8mins 20 sec 6-70s 8mins 30 sec 6-70s 8mins 30 sec
4-70s 8mins 30 sec 4-70s 8mins 30 sec 4-80s 8mins 30 sec 4-80s 8mins 30 sec
Running Time Rest Running Time Rest Running Time Rest Running Time Rest
6 half gassers 8mins 30 sec 8 half gassers 10mins 30 sec 8 half gassers 10mins 30 sec 10 half gassers 15mins 30 sec
DAY 2

DAY 2

DAY 2

DAY 2
3 full gasser 8mins 60 sec 4 full gasser 10mins 60 sec 4 full gasser 10mins 60 sec 5 full gasser 15mins 60 sec

Running Time Rest Running Time Rest Running Time Rest Running Time Rest
12-110s 18mins 35sec 14-110s 20mins 35sec 16-110s 24mins 35sec 16-110s 24mins 35sec
DAY 3

DAY 3

DAY 3

DAY 3

"PAY NOW OR PAY LATER"