CFL Prep Wks. 43-45 Strength 3
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Transcript of CFL Prep Wks. 43-45 Strength 3
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8/16/2019 CFL Prep Wks. 43-45 Strength 3
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Banded Seated Box Jumps x15
A) Box Squats
Week Sets Reps Rest
1 6 5-7 120
2 6 5-7 1203 4 5-7 120
B) HASDs
Week Sets Reps Rest
1 6 15yds 90s
2 6 15yds 90s
3 5 15yds 90s
C) RDL
Week Sets Reps Rest
1 6 6-8 60s
2 6 6-8 60s
3 4 6-8 60s
D) Stop and Go Farmer's Carry
Week Sets Reps Rest
1 4 20-30yds 60s2 4 20-30yds 60s
3 4 20-30yds 60s
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Tempo Set 1 Set 2 Set 3 Set 4
11X0
11X0
11X0
Tempo Set 1 Set 2 Set 3 Set 4
Tempo Set 1 Set 2 Set 3 Set 4
Tempo Set 1 Set 2 Set 3 Set 4
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
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Banded Lateral Heidens 3x3/side
A) Def!t Dead"ft
Week Sets Reps Rest
1 7 3-5 120
2 7 3-5 1203 5 3-5 120
B) Bu"#aran Sp"t Squat off Step
Week Sets Reps Rest
1 4 5/side 90s
2 4 5/side 90s
3 3 5/side 90s
C) BB Hp T$rusts %ff Ben!$
Week Sets Reps Rest
1 6 6-8 60s
2 6 6-8 60s
3 4 6-8 60s
D) Stop and Go Farmer's Carry
Week Sets Reps Rest
1 4 20-30yds 60s2 4 20-30yds 60s
3 4 20-30yds 60s
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Tempo Set 1 Set 2 Set 3 Set 4
11X0
11X0
11X0
Tempo Set 1 Set 2 Set 3 Set 4
50X0
50X0
50X0
Tempo Set 1 Set 2 Set 3 Set 4
20X1
20X1
20X1
Tempo Set 1 Set 2 Set 3 Set 4
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
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B !aused "H #oss x15
A&) Dps
Week Sets Reps Rest
1 6 8-10
2 6 8-103 4 8-10
A) (u""*ps
Week Sets Reps Rest
1 5 8-10
2 5 8-10
3 3 8-10
B&) C$est Supported Ro+ to Hp +, Fat Grps
Week Sets Reps Rest
1 5 8-10
2 5 8-10
3 4 8-10
B) S$ou"der S$o!ker -./
Week Sets Reps Rest
1 3 82 3 8
3 3 8
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Tempo Set 1 Set 2 Set 3 Set 4
20X0
20X0
20X0
Tempo Set 1 Set 2 Set 3 Set 4
2020
2020
2020
Tempo Set 1 Set 2 Set 3 Set 4
2020
2020
2020
Tempo Set 1 Set 2 Set 3 Set 4
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
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Tempo Set 1 Set 2 Set 3 Set 4
20X0
20X0
20X0
Tempo Set 1 Set 2 Set 3 Set 4
2020
2020
2020
Tempo Set 1 Set 2 Set 3 Set 4
Tempo Set 1 Set 2 Set 3 Set 4
Tempo Set 1 Set 2 Set 3 Set 4
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
