Monday 2/23

EVERY MONDAY WE WILL BE DOING THE SAME WORKOUT

Your objective is to go up in starting weight each week.  You want to finish all your sets and if you finish all your sets you will go up the following Monday.

You will be doing two lifts.  When you finish you need to check in your weights under the correct date in this document.

2014-2015 Workouts

Put the Front Squat weight in first and then the Deadlift...

Example Lange Starting Weight for 1/12:  135, 225

Here is the workout: 56 Total Reps!!

Front Squat and Deadlift
10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

Write down your starting weight and if you did all the reps you will go up 10 pounds the next Monday.

Wednesday 2/18

You decide today.  Either you can go heavy or explosive.  I am going to do the explosive workout today.

If you go heavy you will be doing...you can always start at 12 reps if you want to add more

Front Squat and Deadlift

10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

2014-2015 Workouts

or you can do an explosive day...

Explosive Day.  Legs/Chest/Shoulders

1.  Super Set 1=Dumbell Swings and Med Ball Slams (Will Show you) YOU GO..YOUR PARTNER GOES

5 Sets of 8 to 10 reps.  Go up in weight each set with the Dumbell Swings
20 reps of the Med Ball Slams

2.  Super Set 2=Non Throwing Arm Dumbell Snatches and Wall Balls (Will Show you)

5 Sets of 8 to 10 reps.  Go up in weight each set with the Snatches
20 reps of the Wall Balls

3.  Super Set 3=Cleans and Med Ball Rotational Wall Balls

5 Sets of 8 to 10 reps.  Go up in weight each set with the Cleans
20 reps of the Med Ball Rotational Slams

Wednesday 2/11

Explosive Super Set Day

A.  Go up in weight after every set but keep the reps the same
B.  Keep the weight and reps the same

Super Set One:

A. Thursters 5 sets of 8
B. Dumbell Swings 5 Sets of 10

Super Set Two:

A. Cleans 5 Sets of 6
B. Med Ball Slams 5 Sets of 10

Super Set Three:

A. Hip Thursters BABY MAKER 5 sets of 8 (Got the pads if you need or wrap a hoodie around the bar)
B. Non throwing arm snatch 5 sets of 10

Wednesday 2/4

Welcome back to workouts.

EVERY MONDAY WE WILL BE DOING THE SAME WORKOUT

Your objective is to go up in starting weight each week.  You want to finish all your sets and if you finish all your sets you will go up the following Monday.

You will be doing two lifts.  When you finish you need to check in your weights under the correct date in this document.

2014-2015 Workouts

Put the Front Squat weight in first and then the Deadlift...

Example Lange Starting Weight for 1/12:  135, 225

Here is the workout: 56 Total Reps!!

Front Squat and Deadlift
10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

Write down your starting weight and if you did all the reps you will go up 10 pounds the next Monday.

Wednesday 1/28

"SEVEN" Explosive Dumbbell Circuit

Perform each exercise SEVEN times and move on to the next one.  Once you finish your partner will go.  You will perform the circuit SEVEN TIMES.

1. Dumbbell Swing
2. Push Up with Dumbbell in Right Hand
3. Non-Throwing arm Snatch
4. Single Leg Deadlift Left Hand
5. Push Up with Dumbbell in Left Hand
6. Explosive Goblet Squat
7. Single Leg Deadlift Right Hand

I will show you a few of the moves.  You will be moving fast.  Time out your circuits.  Try to stay the same time on each circuit.

Wednesday 1/21

Front Squat and Deadlift Day

Go up five pounds each side if you did all your reps last week.  Check your weights here and then check in your new starting weight for the date 1/21.

2014-2015 Workouts

Put the Front Squat weight in first and then the Deadlift...

Example Lange Starting Weight for 1/12:  135, 225

Here is the workout: 56 Total Reps!!

Front Squat and Deadlift
10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

Write down your starting weight and if you did all the reps you will go up 5 pounds each side next week.

Wednesday 1/14

Today is an explosive day.  You will be doing a bar complex.  

5 Sets 5 Reps.  Same weight each time.

Get a bar..at least 75 percent of your three rep thruster max. Clean to Thruster to Straight leg Deadlift




You will be doing a clean, straight to a thruster, straight to a straight leg deadlift.  That is one rep.  Five times and you complete the set.  Rest 2 minutes before your next set.  If it is too easy add a little weight for the next set.

After you finish your 5 sets you then need to do 5 sets of 10 of overhead barbell rotations

Monday 1/12

Welcome back to workouts.

EVERY MONDAY WE WILL BE DOING THE SAME WORKOUT

Your objective is to go up in starting weight each week.  You want to finish all your sets and if you finish all your sets you will go up the following Monday.

You will be doing two lifts.  When you finish you need to check in your weights under the correct date in this document.

2014-2015 Workouts

Put the Front Squat weight in first and then the Deadlift...

Example Lange Starting Weight for 1/12:  135, 225

Here is the workout: 56 Total Reps!!

Front Squat and Deadlift
10 Reps=Rest
10 Reps=Rest add five pounds each side
8 Reps=Rest
8 Reps=Rest add five pounds each side
6 Reps=Rest
6 Reps=Rest add five pounds each side
4 Reps=Rest
4 Reps=Rest

Write down your starting weight and if you did all the reps you will go up 10 pounds the next Monday.