W/E 5-12

So after hearing everyone's voice. I will be programming for natural strength. The first phase of the program will involve improving your realtive strength. Realtive strength is how well you move your own bodyweight.

Monday- Upper

1) 5x 1 Vert Jump + 2 Broad Jumps

2) Circuit

 a. Bench 4x12

 b. Bent Over DB Raise 4x15

3) Circuit

a. DB Floor Press 5x6-8

b. Chinups 5xmax

4) Circuit

a. Plate Side Raise 3x8-12

b. Chest Support DB Row 3x8-12 5) Circuit a. Tri Pushdown 4x25 b. Face Pulls 4x25

Tuesday- BW

1)            Circuit

a.            Box Jumps 10x2

b.            Sprint 10x.1 mile

2)            5 Rounds- No Breaks

a.            Kipping Pullups x6

b.            Hand Release Pushups x12

c.             Squats x18

3)            Circuit

a.            Band Pull Aparts 4x25

b.            Leg Raises 4x10

4)            400m Run(.25 mile)

Wed- Rest Day

Thursday- Lower Body

1)            Circuit

a.            Squat 3x5

b.            Box Jump 3x3

2)            Circuit

a.            Db Walking Lunges 3x10ea.

b.            KB Swings 3x10

3)            Max Incline .1mile Fast Walk  x4

4)            Weighted Back Extension

Friday- BW

1)            400m Run

2)            200m Run

3)            Pushups x50 AFAP

4)            Inverted Row x50 AFAP

5)            Walk Lunges x100 AFAP

6)            Run 200mx2, 2 min Rest

PR Saturday:

 Today I want you to choose two exercises and work to maxes in them. My personal favorite still is the Olympic lifting set, snatch and clean and jerk.