Copy of DANA SUMMER WORKOUTS 2009.xlsx by Intheaters

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									                                                     DANA COLLEGE FOOTBALL - SUMMER 2009
NAME:                                                                     TIME
*complete warm up sets prior to each exercise/pair
                                                          WEEK 5                 WEEK 6                WEEK 7                                                          WEEK 5                 WEEK 6                WEEK 7
MONDAY                                               WT            REPS   WT              REPS    WT            REPS   THURSDAY                                  WT             REPS   WT              REPS   WT             REPS
                           POWER CLEANS                             3                      3                     3                             POWER SNATCH                      3                      3                     3
                                                                    3                      3                     2                                                               3                      3                     2
                                                                    3                      2                     2                                                               3                      2                     2
                                                                    2                      2                     2                                                               2                      2                     2
                                                                    2                      2                     2                                                               2                      2                     2
                             WEEK 5 AND 7                           8                      8                     8                               WEEK 5 AND 7    185        MAX REPS   WIDE             8     185        MAX REPS
                     WIDE GRIP PULL UPS                             6                      6                     6                               BENCH PRESS     OR         MAX REPS   GRIP             6     OR         MAX REPS
                                   WEEK 6                           6                      6                     6                                    WEEK 6     225                   PULL             6     225
                      MAX EFFORT BENCH                              3                      3                     3                           WIDE GRIP PULL UP                         UPS              3
                                                                    3                 3-3-3-3-S                  3                                                                                      3
                             WEEK 5 AND 7                           8                      4                     6                               WEEK 5 AND 7                    10                     8                     10
                   HORIZONTAL PULL UPS                              8                      4                     6                                  DB INCLINE                   10                     8                     10
                                   WEEK 6                           8                      4                     6                                    WEEK 6                     10                     8                     10
                                DB INCLINE                          8                      4                     6                        HORIZONTAL PULL UPS                    10                     8                     10
                                                                    8                      4                     6                                                               10                     8                     10
                             WEEK 5 AND 7                           6                      6                     3                               WEEK 5 AND 7                    8                      6                     6
                                DB INCLINE                          6                      6                     3                          A. LOW ROPE PULLS                    8                      6                     6
                                   WEEK 6                           6                      6                     3                           B. REAR DELT FLYS                   8                      6                     6
                      A. LOW ROPE PULLS                             6                      6                     3                                    WEEK 6                     8                      6                     6
                       B. REAR DELT FLYS                            6                      6                     3                                  DB INCLINE                   8                      6                     6
                             WEEK 5 AND 7                           5                      6                     5                               WEEK 5 AND 7                    10                     10                    5
                   A. TRICEP EXTENSIONS                             5                      6                     5                   A. HAMMER GRIP PULL UP                      10                     10                    5
                   B. MED-BALL PUSH UPS                             5                      6                     5                    B. STRAIGHT BAR CURLS                      10                     10                    5
                                   WEEK 6                           5                      6                     5                                    WEEK 6                     10                     10                    5
                A. HAMMER GRIP PULL UP                              5                      6                     5                        A. TRICEP EXTENSIONS                                                                5
                 B. STRAIGHT BAR CURLS                              5                      6                     5                        B. MED-BALL PUSH UPS                                                                5
                       FOREARM ROLLERS                             SET                    SET                   SET                             DB GRIP HOLDS              30 SECOND              30 SECOND             30 SECOND
                                                                   SET                    SET                   SET                                                        30 SECOND              30 SECOND             30 SECOND
                                                                   SET                    SET                   SET                                                                               30 SECOND             30 SECOND


WEIGHTED ABS                                                                                                           ABS NON WEIGHTED
MED BALL 1                                                                                                             CHRUNCH 1
                                                     DANA COLLEGE FOOTBALL - SUMMER 2009
NAME:                                                                       TIME                                                                                                        0
*complete warm up sets prior to each exercise/pair
                                                          WEEK 5                   WEEK 6                 WEEK 7                                                       WEEK 5                    WEEK 6                 WEEK 7
TUESDAY                                              WT            REPS     WT              REPS     WT            REPS     FRIDAY                                WT            REPS        WT            REPS     WT            REPS
                    JAMMER EXTENSIONS                                5                        5                      3                         JAMMER ROTATIONS                   5                         5                      3
                                                                     5                        5                      3                                                            5                         5                      3
                                                                     3                        3                      3                                                            3                         3                      3
                                                                     3                        3                      3                                                            3                         3                      3
                                                                     3                        3                      3                                                            3                         3                      3
                             WEEK 5 AND 7                            8                        8                      6                             SPLIT SQUATS                  6 EL                      6 EL                   6 EL
FRONT SQUATS                                                         6                        6                      3                                                           5 EL                      6 EL                   6 EL
                                   WEEK 6                            6                        3                      3                                                           4 EL                      5 EL                   6 EL
SQUATS                                                               3                        3                      3                                                                                     4 EL                   5 EL
                                                                     3                        3                      3                                                                                                            4 EL
                                  STEP UPS                          6 EL                     5 EL                   4 EL                             BOX JUMPS                    4                         4                      4
                                                                    6 EL                     5 EL                   4 EL                                                          4                         4                      4
                                                                    6 EL                     5 EL                   4 EL                                                          4                         4                      4
                                                                                             5 EL                   4 EL                                                          4                         4                      4
                                                                                                                    4 EL                                                          4                         4                      4
                          SINGLE LEG RDL                             6                        6                      6                              SLED WALKS                  20 YDS                    20 YDS                 20 YDS
                                                                     6                        6                      6      STRIGHT LEG                                         20 YDS                    20 YDS                 20 YDS
                                                                     6                        6                      6      OVER EXTEND THE LEGS AND                                                      20 YDS                 20 YDS
                                                                     6                        6                      6      ARMS                                                                                                 20 YDS
                                                                                                                     6
                      WALKING DB LUNGE                             20 YDS                   20 YDS                 20 YDS                  BACKWARD SLED DRAGS                  20 YDS                    20 YDS                 20 YDS
                                                                   20 YDS                   20 YDS                 20 YDS   GRAB THE HARNESS AND                                20 YDS                    20 YDS                 20 YDS
                                                                                            20 YDS                 20 YDS   DRAG THE SLED BACKWARD                                                        20 YDS                 20 YDS
                                                                                                                   20 YDS                                                                                                        20 YDS


                           NECK MACHINE                              8                        8                      8                             NECK MACHINE                   8                         8                      8
SIDE TO SIDE                                                         8                        8                      8      FRONT TO BACK                                         8                         8                      8
                                                                     8                        8                      8                                                            8                         8                      8




WEIGHTED ABS                                                                                                                ABS NON-WEIGHTED
PLATE ROUTINE 1                                                                                                             HANING ABS 1

								
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