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Workout A

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Workout A Powered By Docstoc
					Limping - Phase II - Workout A
                                                              Week 1   Week 2   Week 3
                             Squats
      Position   High-bar, medium-stance
  Warm-up sets   1x10 at 30%, 1x8 at 60%, 1x6 at 80% of the
                 first work set
     Work sets   2x6-8, 1x10-12
       Tempo     311
         Rest    1-2 minutes, sitting




                      Breathing Squats
      Position   High-bar, medium-stance
  Warm-up sets   None
     Work sets   1x20
       Tempo     311
         Rest    1-2 minutes, sitting

                        Static Lunges
      Position
  Warm-up sets   1x6 at 50% of first work set
     Work sets   1-2x10-12
       Tempo     311
         Rest    30 seconds between legs



                      Single-Leg Squats
      Position   On one leg, supported by a squat rack
  Warm-up sets   None
     Work sets   1 set to failure each leg
       Tempo     301
         Rest    30 seconds between legs
Limping - Phase II - Workout B

                            Deadlifts                         Week 1   Week 2   Week 3
     Position Bent-knee, wide-grip
 Warm-up sets 1x10 at 40% of first work set
               1x8 at 60% of first work set
               1x6 at 80% of first work set
     Work sets 2x6-8
       Tempo 311
         Rest 2-3 minutes



                          Snatch Pulls
     Position   Wide-grip (medium if wide is uncomfortable)
 Warm-up sets   1x6 at 60% of first work set
    Work sets   1x6
      Tempo     Explosive
        Rest    None

                       Russian Deadlifts
     Position   Stiff-legged, no spine rounding
 Warm-up sets   1x6 at 60% of first work set
    Work sets   1x8-10
      Tempo     311
        Rest    None

                         Good Mornings
     Position   Stiff-legged, head to knees
 Warm-up sets   1x6 at 50% of first work set
    Work sets   1x8-10
      Tempo     311
        Rest    None

                         King Deadlifts
     Position   Single-legged, bent knee
 Warm-up sets   None
    Work sets   One set to failure
      Tempo     312
        Rest    None

				
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