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.
Do we do all the circuits under that day or do we choose one?
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