MBB Summer 2013 Weeks 1-6
6
Name: ATHLETE DATE: 3/25/2013 Comments Sport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO Position: Brad Brookhart PC 0 SQ 0 0 SN 0 BP 0 0 1000 0 1000 0 0 1000 0 1000 0 0 OFFICE # 757-221-3367 ------------------------- ------- -- ------- -- ---- -- ---- ------- -- ------- -- -------- ---- ------- -- ------- -- ---- -- --- Monday Week 1 ### ### ### ### ### ### Note: Perform a warm-up set on Hang Hang Cleans 450 - 500 x 5/ 5 0 0 0 0 0 0 0 before performing the first set at th 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weight Back Squat 0 0 400 x 10 / 1 0 0 450 x 10 / 1 0 0 500 10 / 2 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: BB RDL 0 0 0x 8/ 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bike or elliptical - 30 mins 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 DB Split Squat 0 0 0x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x BW Lateral Lunge 0 0 0x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x10 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Russian Twists x10e SB Leg Curls 0 0 0x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles x15e 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Supermans x10 Foam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 ------- -- ------- -- ---- -- ---- ------- -- ------- -- -------- ---- ------- 0 ------- -- ---- -- --- Note: Perform a warm-up set on Bench Wednesday ### ### ### ### ### ### Press before performing the first Rotator Cuff 0 0x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bench Press 0 0 500 x 10 / 1 0 0 550 x 10 x 1 0 0 575 10 x 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: Perform Before Lifting Pull Ups 0 0 0x 6/ 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Length of court - down/back/down 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 8 reps Seated DB Shoulder Press 0 0 300 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 18 secs. Rest: 50 secs. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Incline DB Bench Press 0 0 150 8/ 1 175 - 200 x 8/ 4 0 0 0 0 0 0 0 Core: 3x DB Upright Row 0 0 0x 8/ 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Toe Touches 20x Lat Pull Down 0 0 0x 8/ 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Leg Lifts 10x Seated Row 0 0x 8/ 3 0 0 0 0 0 Side Plank Bends 10xe 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt Supermans 5xe 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 ------------------------- ------- -- ------- -- ---- -- ---- ------- -- ------- -- -------- ---- ------- -- ------- -- ---- -- --- Friday ### ### ### ### ### ### Note: Perform a warm-up set on snatc Hang Power Snatch 550 - 650 x 5/ 5 0 0 0 0 0 0 0 0 0 0 0 0 before the first set with your first 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Front Squat 0 0 460 x 8/ 1 0 500 x 6/ 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: DB RDL 0 0x 6/ 4 0 0 0 0 0 0 0 0 0 0 0 0 Run 20 minutes BW Lunge 0 0x 8e / 4 0 0 0 0 0 DB Close Grip Bench 0x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 Inverted Row 0 0 0x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 10lb medball Lat Pull Down 0 10 / 4 0 0 0 0 0 Med Ball Sit Ups 10x Tricep Push-Downs 0 0x 10 / 4 0 0 0 0 0 0 0 Med Ball Twists 10xe 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Side Toss (Standing) 10xe 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 ------------------------- ------- -- ------- -- ---- -- ---- ------- -- ------- -- -------- ---- ------- -- ------- -- ---- -- --- ### ### ### ### ### ### 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 NOTE: IF YOU CANNOT PERFORM ANY 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 LIFT WITHOUT COACHING OR PROPER 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 TECHNIQUE, PLEASE DO NOT ATTEMPT 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 [email protected]
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W&M Men's Basketball Summer Workout
Transcript of MBB Summer 2013 Weeks 1-6
Name: ATHLETE DATE: 3/25/2013 CommentsSport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO
Position: Brad Brookhart
PC 0 SQ 0 0 SN 0 BP 0 01000 0 1000 0 0 1000 0 1000 0 0 OFFICE # 757-221-3367
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Monday Week 1 ###### ### ###### ### Note: Perform a warm-up set on Hang CleansHang Cleans 450 - 500 x 5 / 5 0 0 0 0 0 0 0 before performing the first set at the
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weightBack Squat 0 0 400 x 10 / 1 0 0 450 x 10 / 1 0 0 500 10 / 2
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:BB RDL 0 0 0 x 8 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bike or elliptical - 30 mins
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Split Squat 0 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xBW Lateral Lunge 0 0 0 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x10
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Russian Twists x10eSB Leg Curls 0 0 0 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles x15e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Supermans x10Foam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 ----------- --------------- ---------- --------------------- --------------- ----------------------------------- 0 ----------- ----------------- Note: Perform a warm-up set on Bench
Wednesday ###### ### ###### ### Press before performing the firstRotator Cuff 0 0 x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bench Press 0 0 500 x 10 / 1 0 0 550 x 10 x 1 0 0 575 10 x 4
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: Perform Before LiftingPull Ups 0 0 0 x 6 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Length of court - down/back/down
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 8 repsSeated DB Shoulder Press 0 0 300 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 18 secs. Rest: 50 secs.
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Incline DB Bench Press 0 0 150 8 / 1 175 - 200 x 8 / 4 0 0 0 0 0 0 0 Core: 3xDB Upright Row 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Toe Touches 20xLat Pull Down 0 0 0 x 8 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Leg Lifts 10xSeated Row 0 0 x 8 / 3 0 0 0 0 0 Side Plank Bends 10xe
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt Supermans 5xe0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------Friday ###### ### ###### ### Note: Perform a warm-up set on snatchHang Power Snatch 550 - 650 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 before the first set with your first weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Front Squat 0 0 460 x 8 / 1 0 500 x 6 / 3 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:DB RDL 0 0 x 6 / 4 0 0 0 0 0 0 0 0 0 0 0 0 Run 20 minutesBW Lunge 0 0 x 8e / 4 0 0 0 0 0 DB Close Grip Bench 0 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0Inverted Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 10lb medballLat Pull Down 0 10 / 4 0 0 0 0 0 Med Ball Sit Ups 10xTricep Push-Downs 0 0 x 10 / 4 0 0 0 0 0 0 0 Med Ball Twists 10xe
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Side Toss (Standing) 10xe0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------###### ### ###### ###
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 NOTE: IF YOU CANNOT PERFORM ANY 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 LIFT WITHOUT COACHING OR PROPER0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 TECHNIQUE, PLEASE DO NOT ATTEMPT0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Name: ATHLETE DATE: 4/1/2013 CommentsSport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO
Position: Brad Brookhart
PC 0 SQ 0 0 SN 0 BP 0 0200 0 275 0 0 150 0 220 0 0 OFFICE # 757-221-3367
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Monday Week 2 Vol = 270 Av Vol = 7.94 Note: Perform a warm-up set on Hang CleansHurdle Mobility 0 - 0 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 before performing the first set at the
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weightHang Cleans 100 - 120 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:Back Squat 0 0 125 x 10 / 1 0 0 140 x 10 / 1 0 0 150 x 10 / 2 Bike or elliptical - 30 mins
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0BB RDL Complex 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0Pull Ups 0 0 0 x 7 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xDB 1 Arm Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x12Cable Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Russian Twists x10eLat Pull Down 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles x15eFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Supermans x10
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- 0 ----------- ----------------- Note: Perform a warm-up set on Bench Tuesday ###### ### ###### ### Press before performing the firstAgility Court Work 0 45 min x 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Rotator Cuff 0 0 x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: Perform Before LiftingBench Press 0 0 120 x 10 / 1 0 0 130 x 10 / 1 0 0 145 x 10 / 4 Length of court - down/back/down
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 10 repsSeated BB Shoulder Pr 0 0 145 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 18 secs. Rest: 50 secs.
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Incline DB Bench Press 0 0 145 x 8 / 1 165 - 210 x 8 / 4 0 0 0 0 0 0 0 Core: 3xBB Close Grip Bench 0 0 110 x 6 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Toe Touches 25x3 Way Shoulder Raise 0 0 0 x 8e / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Leg Lifts 10xDips 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 Side Plank Bends 10xe
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt Supermans 5xe0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Wednesday ###### ### ###### ### Note: Perform a warm-up set on snatchHang Cleans 120 - 140 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 before the first set with your first weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Back Squat 0 0 140 x 10 / 1 0 0 150 x 10 / 1 0 0 165 x 10 / 4
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:GHR 0 0 0 x 6 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Run 25 minutes
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0BB Lunge 0 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 10lb medballDB Box Step Ups 0 0 0 x 8e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Sit Ups 10x
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Twists 10xeSB Leg Curls 0 0 0 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Side Toss (Standing) 10xeFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 ----------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Friday ###### ### ###### ###Hang Power Snatch 75 - 90 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Front Squat/Push Press 0 0 95 x 6 / 1 105 - 115 x 5 / 4 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Sg Leg RDL 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 DB Bench Press 45 - 55 x 8 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Inverted Row 0 x 10 / 4 0 0 0 0 0 0 0 0 DB Floor Press 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0PG Lat Pull Down 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 Bicep Curls 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0Close Grip Push Ups 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Name: ATHLETE DATE: 4/8/2013 CommentsSport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO
Position: Brad Brookhart
PC 0 SQ 0 0 SN 0 BP 0 01000 0 1000 0 0 1000 0 1000 0 0 OFFICE # 757-221-3367
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Monday Week 3 Vol = 274 Av Vol = 8.06 Note: Perform a warm-up set on Hang CleansHurdle Mobility 0 0 0 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 before performing the first set at the
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weightHang Cleans 550 - 650 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:Back Squat 0 0 500 x 10 / 1 0 0 550 x 10 / 1 0 0 600 x 10 / 2 Bike or elliptical - 40 mins
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0BB RDL Complex 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0NG Pull Ups 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xDB 2 Arm Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x15Cable Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Russian Twists x15eLat Pull Down 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles x15eFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Supermans x10
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- 0 ----------- ----------------- Note: Perform a warm-up set on Bench Tuesday ###### ### ###### ### Press before performing the firstAgility Court Work 0 45 min x 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Rotator Cuff 0 0 x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: Perform Before LiftingBench Press 0 0 600 x 10 / 1 0 0 650 x 10 / 1 0 0 700 x 10 / 4 Length of court - down/back/down
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 12 repsSeated BB Shoulder Pr 0 0 350 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 18 secs. Rest: 50 secs.
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Incline DB Bench Press 0 0 175 x 8 / 1 200 - 250 x 8 / 4 0 0 0 0 0 0 0 Core: 3xBB Close Grip Bench 0 0 400 x 6 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Toe Touches 25xBB Upright Row 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Leg Lifts 10xDips 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 Side Plank Bends 10xe
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt Supermans 5xe0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Thursday ###### ### ###### ### Note: Perform a warm-up set on snatchHang Cleans 650 - 750 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 before the first set with your first weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Back Squat 0 0 550 x 10 / 1 0 0 600 x 10 / 1 0 0 650 x 10 / 4
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:GHR 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Run 25 minutes
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0BB Lunge 0 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 15lb medballDB Lateral Box Step Ups 0 0 0 x 8e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Sit Ups 10x
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Twists 10xeSB Leg Curls 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Side Toss (Standing) 10xeFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 ----------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Friday ###### ### ###### ###Power Snatch 550 - 650 x 5 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 x 4 / 2Front Squat/Push Press 0 0 385 x 6 / 1 420 - 455 x 5 / 4 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Sg Leg RDL 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Bench Press 225 - 275 x 8 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Chin Ups 0 x 8 / 4 0 0 0 0 0 0 0 0 0DB Floor Press 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0PG Lat Pull Down 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0Hammer Curls 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Name: ATHLETE DATE: 4/15/2013 CommentsSport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO
Position: Brad Brookhart
PC 0 SQ 0 0 SN 0 BP 0 01000 0 1000 0 0 1000 0 1000 0 0 OFFICE # 757-221-3367
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Monday Week 4 Vol = 249 Av Vol = 8.59 Note: Perform a warm-up set on Hang CleansHurdle Mobility 0 0 0 x 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 before performing the first set at the
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weightHang Cleans 0 0 600 x 5 / 1 0 0 700 x 3 / 4 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:Back Squat 0 0 550 x 10 / 1 0 0 600 x 10 / 1 0 0 650 x 10 / 2 Bike or elliptical - 40 mins
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0BB RDL Complex 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0NG Pull Ups 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xDB 2 Arm Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x15Cable Row 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt V Ups 10xeLat Pull Down 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles 20xeFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bird Dog x5e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- 0 ----------- ----------------- Note: Perform a warm-up set on Bench Tuesday ###### ### ###### ### Press before performing the firstAgility Court Work 0 0 x 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight.
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Rotator Cuff 0 0 x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning: Perform Before LiftingBench Press 0 0 700 x 6 / 1 0 0 750 x 5 / 1 0 0 850 x 5 / 4 Court Suicides:
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 repsSeated BB Shoulder Pr 0 0 375 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 1 min. Perform Rep, how ever much
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 time is left over, that is your restIncline DB Bench Press 0 0 175 x 8 / 1 225 - 250 x 8 / 4 0 0 0 0 0 0 0BB Close Grip Bench 0 0 550 x 6 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xBB Upright Row 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Sit Ups x10Skullcrushers 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 SB Rotations x10e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Pikes x100 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Back ext x 10
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------Thursday ###### ### ###### ### Note: Perform a warm-up set on snatchPower Cleans 0 0 700 x 5 / 1 0 0 750 x 3 / 4 0 0 0 0 0 0 0 before the first set with your first weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Back Squat 0 0 650 x 8 / 1 0 0 750 x 5 / 1 0 0 850 x 5 / 4
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:GHR 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Run 30 minutes
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0BB Lunge 0 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 15lb medballDB Lateral Box Step Ups 0 0 0 x 8e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Slam 10x
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Standing Hip Toss 10xeSB Leg Curls 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Twist 10xeFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 ----------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------Friday ###### ### ###### ###Power Snatch 0 0 600 x 5 / 1 0 650 x 3 / 3 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Front Squat/Push Jerk 0 0 440 x 6 / 1 480 - 520 x 5 / 4 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Sg Leg RDL 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 DB Bench Press 275 - 325 x 8 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Chin Ups 0 x 10 / 4 0 0 0 0 0 0 0 0 Alt DB Floor Press 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0PG Lat Pull Down 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 Hammer Curls 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Name: ATHLETE DATE: 4/22/2013 CommentsSport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO
Position: Brad Brookhart
PC 0 SQ 0 0 SN 0 BP 0 01000 0 1000 0 0 1000 0 1000 0 0 OFFICE # 757-221-3367
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------Monday Week 5 ###### ### ###### ### Note: Perform a warm-up set on Hang CleansPower Cleans 0 - 700 x 5 / 1 0 0 800 x 3 / 4 0 0 0 0 0 0 0 before performing the first set at the
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weightBack Squat 0 0 650 x 6 / 1 0 0 700 x 5 / 1 750 - 800 x 5 / 3
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:BB RDL Complex 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bike or elliptical - 45 mins
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Reverse Lunge 0 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xDB Lateral Lunge 0 0 0 x 10 / 5 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x15
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt V Ups 10xeSB Sg Leg Curls x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles 20xeFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bird Dog x5e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- 0 ----------- ----------------- Note: Perform a warm-up set on Bench Wednesday ###### ### ###### ### Press before performing the firstRotator Cuff 0 0 x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight.
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bench Press s/s 0 0 700 x 6 / 1 0 0 775 x 5 / 1 0 0 875 x 5 / 4Clapping Push Ups 0 0 0 0 0 0 0 0 0 0 x 5 / 1 0 0 0 x 5 / 4 Conditioning: Perform Before Lifting
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Court Suicides: Pull Ups 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 7 reps
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 1 min. Perform Rep, how ever much DB Shoulder Press 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 time is left over, that is your restIncline Alt DB Bench 0 0 165 x 8 / 1 175 - 200 x 8 / 4 0 0 0 0 0 0 0DB Upright Row 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xLat Pull Down 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Sit Ups x20Seated Row 0 0 x 10 / 3 0 0 0 0 0 SB Rotations x10e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Pikes x100 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Back ext x 10
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------Friday ###### ### ###### ### Note: Perform a warm-up set on snatchPower Snatch 0 650 x 5 / 1 0 700 x 3 / 3 0 0 0 0 0 0 0 before the first set with your first weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Front Squat/Push Jerk 0 0 420 x 6 / 1 0 490 x 6 / 3 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:DB Walking Lunges 0 0 x 8e / 4 0 0 0 0 0 0 0 0 0 0 0 0 Run 35 minutes
0 0 0 0 0 0 0 0 0 0 0 0 0 DB Sg Leg RDL 0 0 x 6e / 4 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 15lb medballDB Close Grip Bench x 10 / 5 0 0 0 0 0 Med Ball Slam 10xInverted Row x 10 / 4 Med Ball Standing Hip Toss 10xeLat Pull Down x 10 / 4 Med Ball Twist 10xeTricep Push-Downs x 10 / 4 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ---------- --------------------- --------------- ----------------------------------- --------------- -----------------0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Name: ATHLETE DATE: 4/29/2013 CommentsSport: MEN'S BASKETBALL REMINDER:EMAIL ANY QUESTIONS TO
Position: Brad Brookhart
PC 0 SQ 0 0 0 BP 0 IP 01000 0 1000 0 0 1000 0 1000 0 800 0 OFFICE # 757-221-3367
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Monday Week 6 ###### ### ###### ### Note: Perform a warm-up set on Hang CleansPowerCleans 0 - 600 x 5 / 1 650 - 700 x 3 / 4 0 0 0 0 0 0 0 before performing the first set at the
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 first listed weightBack Squat 0 0 700 x 6 / 1 0 0 750 x 5 / 1 800 - 850 x 5 / 3
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:BB RDL Complex 0 0 0 x 8 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bike or elliptical - 45 mins
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0DB Reverse Lunge 0 0 0 x 6e / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xDB Lateral Lunge 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 V up's x15
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Alt V Ups 10xeSB Sg Leg Curls 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bicycles 20xeFoam Roll/Stretch 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bird Dog x5e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- 0 ----------- ----------------- Note: Perform a warm-up set on Bench Wednesday ###### ### ###### ### Press before performing the firstRotator Cuff 0 0 x 15 / 3 0 0 0 0 0 0 0 0 0 0 0 0 set at the first listed weight.
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bench Press s/s 0 0 700 x 6 / 1 0 0 800 x 5 / 1 0 0 900 x 5 / 4Clapping Push Ups 0 0 0 0 0 0 0 0 0 0 x 5 / 1 0 0 0 x 5 / 4 Conditioning: Perform Before Lifting
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Court Suicides: Pull Ups 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 9 reps
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Time: 1 min. Perform Rep, how ever much DB Shoulder Press 0 0 0 x 10 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 time is left over, that is your restIncline Alt DB Bench 0 0 175 x 8 / 1 190 - 215 x 8 / 4 0 0 0 0 0 0 0DB Upright Row 0 0 0 x 8 / 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3xLat Pull Down 0 0 0 x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Sit Ups x20Seated Row 0 0 x 10 / 3 0 0 0 0 0 SB Rotations x10e
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Pikes x150 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 SB Back ext x 10
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------Friday ###### ### ###### ### Note: Perform a warm-up set on snatchPower Snatch 0 550 x 5 / 1 0 600 x 3 / 3 0 0 0 0 0 0 0 before the first set with your first weight
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0Front Squat/Push Jerk 0 0 455 x 6 / 1 0 560 x 6 / 3 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Conditioning:DB Walking Lunges 0 0 x 8e / 3 0 0 0 0 0 0 0 0 0 0 0 0 0 Run 35 minutes
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 DB Sg Leg RDL 0 0 x 6e / 3 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Core: 3x 18lb medballDB Close Grip Bench x 10 / 4 0 0 0 0 0 0 0 0 0 Med Ball Slam 10xInverted Row x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Standing Hip Toss 10xeBicep Curls x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0 Med Ball Twist 10xeTricep Push-Downs x 10 / 3 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
---------------------------------------------------- --------------- ------------------------------- --------------- ----------------------------------- --------------- -----------------0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
