Work Out
4
Day 1 Day 2 Week 1 2 3 4 Week 1 2 3 4 Exercise Exercise Warm-up Dynamic warm-up Warm-up Dynamic warm-up then 4 sets of abs and low back then 4 sets of abs and low back 6 5 4 6 6 5 4 6 Hang Clean 6 5 4 6 Weighted 6 5 4 6 6 5 4 6 Jump Squat 6 5 4 6 6 5 4 6 6 5 4 6 Back Squats 8 5 8 6 Front Squat 8 5 8 6 8 5 8 6 8 5 8 6 8 5 8 6 8 5 8 6 8 5 8 6 8 5 8 6 Split Jerk 8 6 4 8 Power Snatch 6 5 5 4 8 6 4 8 6 5 4 4 8 6 4 8 6 3 3 4 pair with 8 6 4 8 6 3 2 4 SB single leg 12 15 15 15 3 1 Hamstring 12 15 15 15 Push Press 6 5 5 4 Curls 12 15 15 15 6 5 4 4 12 15 15 15 6 3 3 4 Barbell Bent- 12 8 10 8 6 3 2 4 over row 12 8 10 8 3 1 12 8 10 8 Pitcher Squats 8 10 6 8 12 8 10 8 8 10 6 8 DB Lateral lunge 8ea 10ea 6ea 8ea 8 10 6 8 paired with 8ea 10ea 6ea 8ea 8 10 6 8 DB bicep 8ea 10ea 6ea 8ea curl 8ea 10ea 6ea 8ea Boxing ^^ 8 x 30secs 10 x 30secs 12 x 30ecs 12 x 30secs ^^ - either hitting a heavy bag, or with 5lbs DB's
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Transcript of Work Out
Day 1 Day 2
Week 1 2 3 4 Week 1 2 3 4
Exercise ExerciseWarm-up Dynamic warm-up Warm-up Dynamic warm-up
then 4 sets of abs and low back then 4 sets of abs and low back6 5 4 6 6 5 4 6
Hang Clean 6 5 4 6 Weighted 6 5 4 66 5 4 6 Jump Squat 6 5 4 66 5 4 6 6 5 4 6
Back Squats 8 5 8 6 Front Squat 8 5 8 68 5 8 6 8 5 8 68 5 8 6 8 5 8 68 5 8 6 8 5 8 6
Split Jerk 8 6 4 8 Power Snatch 6 5 5 48 6 4 8 6 5 4 48 6 4 8 6 3 3 4
pair with 8 6 4 8 6 3 2 4
SB single leg 12 15 15 15 3 1Hamstring 12 15 15 15 Push Press 6 5 5 4
Curls 12 15 15 15 6 5 4 412 15 15 15 6 3 3 4
Barbell Bent- 12 8 10 8 6 3 2 4over row 12 8 10 8 3 1
12 8 10 8 Pitcher Squats 8 10 6 812 8 10 8 8 10 6 8
DB Lateral lunge 8ea 10ea 6ea 8ea 8 10 6 8paired with 8ea 10ea 6ea 8ea 8 10 6 8DB bicep 8ea 10ea 6ea 8ea
curl 8ea 10ea 6ea 8ea
Boxing ^^ 8 x 30secs 10 x 30secs12 x 30ecs 12 x 30secs^^ - either hitting a heavy bag, or with 5lbs DB's
Day 3 Day 4
Week 1 2 3 4 Week 1 2 3 4
Exercise ExerciseWarm-up Dynamic warm-up Warm-up Dynamic warm-up
then 4 sets of abs and low back then 4 sets of abs and low backClean Pulls 6 5 4 6 DB Single arm 6 5 4 6
6 5 4 6 Snatch 6 5 4 66 5 4 6 6 5 4 66 5 4 6 6 5 4 6
single Leg Leg 8 5 8 6 Dead Lift 8 5 8 6Press 8 5 8 6 Set the bar down every- 8 5 8 6
(numbers are each leg) 8 5 8 6 time, stay down and then 8 5 8 68 5 8 6 explode up 8 5 8 6
Single arm 8 6 4 8 Overhead Squats 6 5 4 6Swiss ball DB 8 6 4 8 6 5 4 6Bench press 8 6 4 8 6 5 4 6
pair with 8 6 4 8 6 5 4 6
Single arm 10 8 6 8 DB Swiss ball 8 6 7 5SB DB bent-over 10 8 6 8 Incline bench press 8 6 7 5
row 10 8 6 8 8 6 7 510 8 6 8 paired with 8 6 7 5
DB Forward lunge and 8ea 12ea 12ea 15ea DB pull over 10 8 6 10reach. Do the lunge 8ea 12ea 12ea 15ea 10 8 6 10
and then reach the DB 8ea 12ea 12ea 15ea 10 8 6 10down to your feet. 8ea 12ea 12ea 15ea 10 8 6 10
Hang Clean/front squat 6 8 8 10 Your choice of any failure failure failure failureRDL/bent over row 6 8 8 10 bi's and tri's failure failure failure failure
1 rep 6 8 8 10 failure failure failure failure6 8 8 10 failure failure failure failure
Day 1 Day 2Week 1 2 3 4 Week 1 2 3 4
Exercise ExerciseWarm-up dynamic warm-up and core Warm-up dynamic warm-up and core
4 3 6 3 8 6 6 5Hang Clean 4 3 6 3 Weighted 8 6 6 5
4 3 6 3 Jump Squat 8 6 6 54 3 6 3 8 6 6 5
Back Squats 10 8 8 10 Bench press 12 10 12 8complex with 10+6 8+6 8+6 10+6 pair with 6 drop 12 10 12 86 drop squats 10+6 8+6 8+6 10+6 push-ups after 12 10 12 8after each set 10+6 8+6 8+6 10+6 each set 12 10 12 8
Barbell 8 6 4 8 Split Squat 8 6 6 5Incline press 8 6 4 8 8 6 6 5
8 6 4 8 8 6 6 5pair with 8 6 4 8 8 6 6 5
RDL 12 10 12 10 Barbell Shoulder 6 5 4 512 10 12 10 Shrug 6 5 4 512 10 12 10 6 5 4 512 10 12 10 6 5 4 5
Barbell Bent- 6 8 12 6 Bent over 8 8 10 12over row 6 8 12 6 lateral raise 8 8 10 12
6 8 12 6 8 8 10 126 8 12 6 pair with 8 8 10 12
Barbell Overhead 8ea 10ea 6ea 8ea SB single arm 8 10 8 8Split Squat paired 8ea 10ea 6ea 8ea DB bench press 8 10 8 8
with DB bicep 8ea 10ea 6ea 8ea 8 10 8 8curl 8ea 10ea 6ea 8ea
Day 3 Day 4Week 1 2 3 4 Week 1 2 3 4
Exercise ExerciseWarm-up dynamic warm-up and core Warm-up dynamic warm-up and core
DB split Push-press 4 3 6 3 DB Single arm 6 3 6 34 3 6 3 or barbell Snatch 6 3 6 34 3 6 3 6 3 6 34 3 6 3 6 3 6 3
Front Squat or 8 5 8 6 Single legged leg 8 5 8 6dead lift 8 5 8 6 press 8 5 8 6
8 5 8 6 8 5 8 68 5 8 6 8 5 8 6
DB bench press 8 6 10 8 Military Press 8 5 8 68 6 10 8 8 5 8 68 6 10 8 8 5 8 6
pair with 8 6 10 8 8 5 8 6Single arm 6 10 6 8 Snatch Pulls 8 10 12 8
SB DB bent-over 6 10 6 8 8 10 12 8row 6 10 6 8 8 10 12 8
6 10 6 8 8 10 12 8DB Pitcher squat 8ea 12ea 12ea 15ea DB Swiss ball 8 6 7 5
8ea 12ea 12ea 15ea Incline bench press 8 6 7 58ea 12ea 12ea 15ea 8 6 7 5
pair with 8ea 12ea 12ea 15ea paired with 8 6 7 5 your choice DB pull over 10 8 6 10
of core exercises 10 8 6 10Hang Clean/front squat 12 8 6 12 10 8 6 10
RDL/bent over row 12 8 6 12 10 8 6 10 1 rep 12 8 6 12 Your choice of any failure failure failure failure
12 8 6 12 bi's and tri's failure failure failure failurefailure failure failure failurefailure failure failure failure
