Max Effort DAY 2 Exercise RI Sets x Reps (% / Reps) x Sets ...

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Max Effort DAY 1 Exercise RI Sets x Reps (% / Reps) x Sets Weight t Used A1 Weighted V-Up 2x25 A2 SB Reverse Hyper 2x25 B1 Trap Bar Deadlift 90sec 1x8, 2x5, 2x3 C1 Trap Bar Deadlift 90sec 1x20 D1 Lat Pull Down Close Grip 90sec 3x12 D2 Glute Ham Raise 90sec 4x8-10 E1 Alternating Grip BB Curl (over/under) 90sec 4x8ea E2 Mixed Grip Pull Ups 4x?? Max Effort DAY 2 Exercise RI Sets x Reps (% / Reps) x Sets Weight t Used A1 Straight Leg Bicycle Kicks 2x15ea A2 Alternating Bird Dogs 2x15 B1 BB Floor Press 90sec 1x8, 2x5, 2x3 C1 Flat DB Press 90sec 4x8 C2 CG Seated Row 90sec 4x10 D1 Single Arm Row & Raise 90sec 4x8ea D2 Standing DB Shoulder Press 90sec 3x12 Strength DAY 3 Exercise RI Sets x Reps (% / Reps) x Sets Weight t Used A1 Berpies 2x12 A2 Exaggerated Jumping Jacks 4x20sec sprint B1 BB Step Back Lunge 90sec 4x8ea B2 SL Box Jump 90sec 3x20 C1 2 DB Swing & Row 90sec 4x15 C2 Bent Elbow Shrug and Raise 90sec 4x10 D1 DB Hammer Curls 90sec 3x10 Strength DAY 4 Exercise RI Sets x Reps (% / Reps) x Sets Weight t Used A1 MB Circuit x6 each B1 JS Stability Bench 4x6 AFAP B2 SB DB Incline Press 5x8 B3 DB Shrug 5x15 C1 Sandbag Alt Shoulder Press 3x7ea C2 Prone RDB 3x12 D1 Weighted Toe Walks 2x25ea

Transcript of Max Effort DAY 2 Exercise RI Sets x Reps (% / Reps) x Sets ...

Page 1: Max Effort DAY 2 Exercise RI Sets x Reps (% / Reps) x Sets ...

Max Effort DAY 1

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Weighted V-Up 2x25

A2 SB Reverse Hyper 2x25

B1 Trap Bar Deadlift 90sec 1x8, 2x5, 2x3

C1 Trap Bar Deadlift 90sec 1x20

D1 Lat Pull Down Close Grip 90sec 3x12

D2 Glute Ham Raise 90sec 4x8-10

E1 Alternating Grip BB Curl (over/under) 90sec 4x8ea

E2 Mixed Grip Pull Ups 4x??

Max Effort DAY 2

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Straight Leg Bicycle Kicks 2x15ea

A2 Alternating Bird Dogs 2x15

B1 BB Floor Press 90sec 1x8, 2x5, 2x3

C1 Flat DB Press 90sec 4x8

C2 CG Seated Row 90sec 4x10

D1 Single Arm Row & Raise 90sec 4x8ea

D2 Standing DB Shoulder Press 90sec 3x12

Strength DAY 3

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Berpies 2x12

A2 Exaggerated Jumping Jacks 4x20sec sprint

B1 BB Step Back Lunge 90sec 4x8ea

B2 SL Box Jump 90sec 3x20

C1 2 DB Swing & Row 90sec 4x15

C2 Bent Elbow Shrug and Raise 90sec 4x10

D1 DB Hammer Curls 90sec 3x10

Strength DAY 4

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 MB Circuit x6 each

B1 JS Stability Bench 4x6 AFAP

B2 SB DB Incline Press 5x8

B3 DB Shrug 5x15

C1 Sandbag Alt Shoulder Press 3x7ea

C2 Prone RDB 3x12

D1 Weighted Toe Walks 2x25ea

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Max Effort DAY 1

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Tripod Thoracic Rotation 2x20ea

A2 Directional Lunge (JS Press Hold) 2x9

B1 Trap Bar Deadlift (elevated) 90sec 7-7-7, 2x20

C1 DB 2-Way Lateral Lunge 3x8ea

C2 Underhand Lat Pull Down 90sec 3x12

D1 3- Way Stretch Lunge 90sec 2x8ea

D2 BB Curl 90sec 4x8ea

E1 ISO Pull Ups + Slow Down 4x4

Max Effort DAY 2

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Elevated Alt Glute Ham Raise 2x15ea

A2 Elevated Forearm Bridge 2x15ea

B1 BB Bench Press 90sec 1x8, 2x5, 2x3

C1 DB Incline Tate Press 90sec 5x6

D1 DB Inside Outside row 90sec 4x8ea

D2 DB SL RDL 90sec 4x8ea

E1 Band Pull Apart 90sec 3x12

Strength DAY 3

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Light Catch to Press 3x12

A2 JS Resisted Rotation By Feel

B1 BB Step Up 90sec 4x8ea

B2 Split Drops + Jump 90sec 4x4ea

C1 2 DB Swing & Row 90sec 4x15

D1 DB Iron Cross 90sec 4x10

E1 Grip Work 90sec 3xFailure

Strength DAY 4

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 MB Circuit x6 each

B1 Rack Lockouts (for speed) 8x3

C1 Flat DB Press 5x8

D1 DB Shrug Walk 3x30sec

E1 SA Shoulder Press 3x7ea

F1 Blackburns 2x

Page 3: Max Effort DAY 2 Exercise RI Sets x Reps (% / Reps) x Sets ...

Max Effort DAY 1

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Tripod Thoracic Rotation 2x20ea

A2 Directional Lunge (JS Press Hold) 2x9

B1 BB Back Squat + Prep Mvts. 90sec 1x8+P, 2x5+P, 2x3

C1 DB 2-Way Lateral Lunge 3x8ea

C2 Close Grip Lat Pull 90sec 3x12

D1 Hip Flexor Hamstring Stretch 90sec 2x8ea

D2 BB Curl 90sec 4x8ea

E1 Inverted Rows 3x12-15

Max Effort DAY 2

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Elevated Alt Glute Ham Raise 2x15ea

A2 Elevated Forearm Bridge 2x15ea

B1 BB Bench Press + Prep Mvts. 90sec 1x8, 2x5, 2x3

C1 2 DB Pullover /w Tri Extension 90sec 5x6

D1 DB Inside Outside row 90sec 4x8ea

D2 BB RDL 90sec 4x8ea

E1 Band Pull Apart 90sec 3x12

Strength DAY 3

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Light Catch to Press 3x12

A2 JS Resisted Rotation By Feel

B1 BB Modified Step Ups 90sec 4x4ea

B2 Drop Box Split Jumps (height) 90sec 4x4ea

C1 Resisted G/Ham Back Extension 90sec 3x8-10

D1 DB Cuban Press 90sec 3x10

E1 Plate Flip Cleans 90sec 2xFailure

Strength DAY 4

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 MB Circuit x6 each

B1 2 Board Press 8x3

C1 SB Flat DB Press 3x15-20

D1 DB Shrug Walk 3x30sec

E1 Alt DB Catch to Press 4x6ea

F1 Blackburns 2x

G1 SL Balance (barefoot on Airex Pad) 3x12 each direction

Prep Movements

Day 1

P1. Knee Outside Mountain Climber x6ea.

P2. Rollover V-Sit x6ea.

P3. DB Shrug (light) x8

Day 2

P1. Single Arm JS Int/Ext Rotations x10ea.

P2. Push Up Plus x8

P3. Wall Scapula Upward Rotation x8

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Max Effort DAY 1

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Arm Supported SB Roll Outs 3x15

A2 JS Pull Through (stretch) 3x15

Day 1 Plyos 1x EXPLOSIVE

B1 BB Box Squat (1 purple) 60sec 2x8, 2x6, 6x3

C1 SL Bench Squat 3x15ea

D1 BB Curl 90sec 3x8

D2 SB Hamstring Curl 90sec 3x12

E1 SB Glute/Ham Bridge 90sec 2x4x10sec

Band Stretch

Max Effort DAY 2

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 SB Weighted Crunch 2x15

A2 SB Alt. Back Extension 2x15ea

Day 2 Plyos 1x EXPLOSIVE

B1 BB Floor Press 90sec 1x8, 2x5, 2x3 (max reps)

B2 SA DB Row 90sec x6ea

C1 JS Protraction / Retraction 90sec 4x8ea

C2 BB Calf Rockers (socks on mat) 90sec 4x8ea

D1 Prone RDB 90sec 3x12

Static Stretch

Strength / ConditioningStrength / Conditioning DAY 3

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 SB V-Up Exchange 3x15

A2 Bumper Plate Slides All Directions 2x6

B1 SL Balance Partner Toss 2x6ea

C1 Deadlift + Hang Clean + Split Jerk 3x 1rep every 15 seconds x 7reps

D1 Deadlift + Hang Clean 3x3

E1 Deadlift 2x20 AFAP (good tech)

F1 DB Walking Lunge 3x6ea

G1 Seated V-Bar Row 3x10

Band Stretch

Speed-StrengthSpeed-Strength DAY 4

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

Day 3 Plyos 2x EXPLOSIVE

A1 Speed Bench 8x3

B1 SB Flat Bench 3x15+

B2 BB Shrug + JS Band Shrug 3x10+20

C1 Cable Press Down 3x8

D1 DB Seated Clean 2x12

E1 Heavy Core + Stretch

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Max Effort | ComplexMax Effort | Complex DAY 1

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 D-Ball Slams 3x8

A2 Rollover 3-way Stretch 3x3ea

B1 Trap Bar Deadlift 1x8, 1x5, 3x3

B2 Box Squat to Box Jump 3x6

C1 DB Step Up (extended) 2x8ea

C2 DB Push Press 90sec 2x10

D1 DB Chest Supported Row 90sec 2x8

E1 BB Russian March + Back Lunge 90sec 3x6ea

F1 * Get Big On You..

Max Effort | ComplexMax Effort | Complex DAY 2

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Alternating Full Sit Up 3x10ea

A2 Mini Band Pull APart 3x12

B1 BB Bench 1x8, 1x5, 4x3

B2 Dynamax Wall Toss 90sec 4x4

C1 Close Grip Lat Pull Down 90sec 4x8

C2 JS Triceps Push Down 90sec 4x12-15

D1 BB Cuban Press 90sec 2x12

Static Stretch

Max Effort | ComplexMax Effort | Complex DAY 3

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 SB Alternating Weighted Sit Up 2x12ea

A2 Dynamax Lunge 2x3ea

B1 BB Back Lunge 1x4ea, 1x3ea, 3x2ea

B2 Drop Box Lunge + SL Rebound 3x3ea

C1 Sandbag Zercher Squat 3x10-12

D1 DB Shrug 2x25

E1 Ankle MODS On You..

Band Stretch

Max Effort | ComplexMax Effort | Complex DAY 4

Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used

A1 Glute/Ham Sit Up + Press 2x EXPLOSIVE

B1 Hang Clean 2x3, 2x2

C1 BB Close Grip Bench 1x6, 5x4

C2 Clap Push Ups 5x4

D1 BB Hip Thruster 2x25

D2 Floor DB Tri Rockers 4x10

E1 DB Bent Over Row 3x8

E2 BB Inverted Row 3x10+