shanejaredworkout by wanghonghx

VIEWS: 26 PAGES: 2

									Strength Building - Day #1,3,5                                                                                                                       Strength Building - Day




                                                   Wk 1 Weight


                                                                 Wk 2 Weight


                                                                               Wk 3 Weight


                                                                                             Wk 4 Weight


                                                                                                           Wk 5 Weight


                                                                                                                         Wk 6 Weight


                                                                                                                                       Wk 7 Weight
                                       Reps/Time
                             %/RM/WT
      Exercise/Tempo
         Dynamic Warmup/Stretch
     Strength Building
    Parallel Squat - 3:1      95%       3
                              95%       3
                              95%       3
          Box Jump             BW       6
                               BW       6
                               BW       6
 Straight Bar Deadlift - 3:1 95%        3
                              95%       3
                              95%       3
        10 yd sprints          BW       6                                               Flying Pullup/Chinup S
                               BW       6
                               BW       6
      Hang Clean - 3:1        95%       3
                              95%       3
                              95%       3
         Tuck Jumps            BW       6
                               BW       6
                               BW       6
  Weighted Step Ups - 3:1 95%           3
                              95%       3
                              95%       3
       Flying Step Ups         BW       6
                               BW       6
                               BW       6
       Circuit Training
        agility ladder         BW 2/move
   horizontal rope pullups     BW      15
   back pedal square drill     BW       3
           iron tee's         75%      15
     cone hop to sprint        BW       3
    spiderman pushups          BW      15
     sprint - towel push       BW       3
 Core
 Ab Ripper Circuit
 Static holds
 Injury Proofing
 Static Back/Static Extension/Shoulder Bridge with pad/Active shoulder bridge/Air bench
 Single leg deadlift/Hip flexor stretching (quad/pelvic symmetry, pelvic repositioning)
 Stretching



Recovery: ice bath/hot tub intervals (post workout)
Substitute workouts: yoga or active stretching in water
*aim for 1 minute rest between each exercise
Strength Building - Day #2,4




                                                     Wk 1 Weight


                                                                   Wk 2 Weight


                                                                                 Wk 3 Weight


                                                                                               Wk 4 Weight


                                                                                                             Wk 5 Weight


                                                                                                                           Wk 6 Weight


                                                                                                                                         Wk 7 Weight
                                         Reps/Time
                               %/RM/WT
       Exercise/Tempo
          Dynamic Warmup/Stretch
     Strength Building
     Bench Press - 3:1        95%       3
                              95%       3
                              95%       3
     Plyometric Pushup         BW       6
                               BW       6
                               BW       6
    Weighted Pullup - 3:1     95%       3
                              95%       3
                              95%       3
Flying Pullup/Chinup Switch BW          6
                               BW       6
                               BW       6
   DB Soulder Press - 3:1     95%       3
                              95%       3
                              95%       3
 Seated Overhead MB Toss MB             6
                               MB       6
                               MB       6
       Machine Rows           95%       3
                              95%       3
                              95%       3
       Band Face Pulls         BW       6
                               BW       6
                               BW       6
       Circuit Training
   Barbell Clean and jerk     55%      15
          Jump rope            BW      60s
    Ball slam-chest toss       MB      15
    Rope whips - 2 arms       Rope     60s
   Thick Bar Reverse curls    75%      15
       Weighted Dips          45lb     Max
     Prowler/Sled push       Prowler 3 halls
 Core
 Static plyo ball situps
 Plyo ball rope holds
 Injury Proofing
 Static Back/Static Extension/Shoulder Bridge with pad/Active shoulder bridge/Air bench
 Single leg deadlift/Hip flexor stretching (quad/pelvic symmetry, pelvic repositioning)
 Stretching



 Recovery: ice bath/hot tub intervals (post workout)
 Substitute workouts: yoga or active stretching in water
 *aim for 1 minute rest between each exercise

								
To top