2012 Football Off Season Work Out

7/31/2019 2012 Football Off Season Work Out

1/26

Cats

-Win Today-

Intro Week (M, W, F)

*Teach Holistic Method1. Back Squat2. Front Squat3. Clean Pulls4. Clean

a. Power Cleanb. Power Clean w/ Front Squatc. Squat Clean

5. Jerk6. Snatch Grip Pull7. Snatch

a. Power Snatchb. Power Snatch w/ Overhead Squatc. Full Snatch

8. Overhead Squata. 3 & 3s

9. Barbell Bench10.Barbell Incline

*Thursday: 8:00 P.M. Team Run-Gamefield


2/26

Cats

-Win Today-

Cycle 1

Week 1 (Light)Monday:

*Dynamics, Stretch,

Barbell Warm-up: (Hang clean; Power Clean; Font Squat; Barbell Press) x 5

1. Squat Clean 3__________3__________3___________3__________3___________2. Front Squat 5___________5___________5_________5__________5__________3. Bench Press 5___________5___________5_________5__________5__________(W-C)4. Clean Grip Pulls 5__________5___________5___________5__________5__________5. Push Press 5__________5___________5___________5__________5__________

a. Rotator Cuff x 10 (ea. Direction)6.

Chin Up Ciruit: (WG Pullups/Chin-ups/NG pullups/Cliff Hangers) X77. Box Crossover Pushups 10__________10__________10__________

a. Barbell Shrugs (Clean Grip)X10 90%, 95%, 100% of best Cleanb. MB Supermans X 20

8. Abs: Heavy Lower/ Light upper9. Stretch

Tuesday:

5:20 A.M. Team workout- Game Field

Wednesday:

5:20 A.M. Team workout- Game FieldDynamics, Stretch,

Barbell Warm-up: (Hang Snath; Power Snatch; overhead squat) x 5

1. Full Snatch 3__________3__________3___________3__________3___________2. Split Jerk 3___________3___________3__________3___________3___________3. Barbell Incline 5__________5__________5__________5___________5__________

a. Weighted DB Situps X 154. Snatch Grip Pulls 5__________5__________5__________5__________5___________5. Barbell Curls 10__________10__________10__________10__________

a. Weighted Dips X 106. Abs: Heavy Upper/ Light Obl.7. Stretch8. Mandatory Ice Bath


3/26

Cats

-Win Today-

Thursday:

8:00 P.M. Team Activity

*Dynamics, Stretch,

Barbell Warm-up: (Hang Clean; Front Squat; Squat Clean; Overhead Squat) x 5

1. Hang Squat Clean 3__________3___________3____________3____________3___________2. Back Squat 5___________5____________5____________5____________5____________3. 3 & 3s 3____________3____________3____________3___________3____________4. Barbell Box Step Ups 5__________5____________5___________5___________ (Ea. Leg)

a. Full Body Crunch X 205. Box Front Tap Pushups 10___________10__________10___________10___________

a. Weighted DB Situps X 156. Barbell Lunges 5__________5___________5__________5____________ (Ea Leg)7. Abs: Heavy Obl/ Light Lower8. Stretch

Friday

Dynamics, Stretch,

Barbell Warm-up: (Front Squat; Military Press; Split Jerk Behind Neck) x 5

1. Split Jerk (Behind Neck) 3__________3______________3___________3____________2. DB Bench 10____________10____________10____________10____________10____________

a. Dead Man Planks X 203. Standing DB Alt. Military 10___________10__________10__________10__________

a. Situps x 204. Bench Pullups 10___________10__________10____________10_____________

a. Single Leg Calf Raises X 25.

Box Jumps 5________5_________5__________a. MB Supermans X 20

6. Box Pushups 10__________10____________10___________i. V-ups x 20

7. skull Crushers 10_________10_____________10_____________a. DB Alt Curls

8. Ankle Dorisflexion w/ Res. Band 20_________20__________20_________20___________a. Calf Raises x 25

9. DB Bent over Flys 10_________10___________10__________10___________a. Lat Pulls x 10b. Manuel Neck X 10 (1 set ea. Direction)

10.ABS: Static11.Stretch12.Mandatory Ice Bath


4/26

Cats

-Win Today-

Week 2Monday:

Dynamics, Stretch,Barbell Warm-up: (Hang clean; Power Clean; Font Squat; Barbell Press) x 5

1. Squat Clean 3____________3____________3___________3___________3__________2. Front Squat 5____________5____________5___________5___________5__________3. Bench Press 5__________5___________5__________5__________5__________ (C-W)

a. Weighted DB Situps x 154. Clean Grip Pulls 5___________5____________5____________5___________5. Push Press 5____________5____________5_____________5____________

a. Rotator Cuff x 106. Chin up Circuit: (Cliff hangers x7/ NG x7/ Chin Ups x7/ WG x7)7. Weighted Pushups (Military) 20___________20__________20____________20

a. Plate Raises x 10b. MB Supermans x 208. Abs: Heavy Lower/ Light Upper

Tuesday:

5:20 A.M. Team Workout- Game Field

Wednesday:


Dynamics, Stretch,

Barbell Warm-up:(Hang Snath; Power Snatch; overhead squat) x 5

1. Full Snatch 3__________3__________3__________3__________3___________2. Split Jerk 3__________3__________3__________3__________3__________3. Barbell Incline 5___________5____________5___________5___________

a. DB Weighted Situps X 154. Snatch Grip Pulls 5____________5___________5__________5___________5. Barbell Press 5__________5__________5__________5__________6. Barbell Curls 10__________10___________10__________10____________

a. Skull Crushers X107. Abs: Heavy Upper/ Light Obl.8. Stretch9. Mandatory Ice Bath


5/26

Cats

-Win Today-

Thursday:

8:00 P.M. Team Run-Game Field

Dynamics, Stretch,


1. Hang Squat Clean 3__________3__________3__________3__________3___________2. Back Squat 5___________5___________5___________5___________5___________3. Overhead Squat 5__________5__________5__________5___________4. Barbell Box Step-Ups 5___________5___________5__________5___________5___________5. Box Front Tap Pushups 10__________10__________10___________10_____________

a. Barbell Shrugs (Snatch Grip) X10 90, 95, 100(%)b. MB Supermans X 20

6. R.D.L 10__________10__________10__________10__________a. Barbell Lunges X 10

7. Abs: Heavy Obl/ Light Upper8.

Stretch

Friday:

Dynamics, Stretch,


1. Split Jerk (Behind Neck) 3__________3__________3__________3__________3__________2. Barbell Bench 5____________5____________5__________5__________5____________ (W-C)

a. Weighted DB Situps X 153. Standing DB Military 10__________10___________10___________

a. Situps x 204. DB Rows 10__________10___________10__________

a.

1 Legged Squats x 10 (Ea. Leg)5. Quick Box Jumps 10___________10__________10__________a. Full Body Crunch X 20

6. Box Crossover Pushups 10_____________10_____________10___________a. V-ups X 20

7. Barbell Curls 10__________10__________10___________a. Weighted Dips X 10

8. Single Leg Calf Raises 25__________25__________25___________ (Ea. Leg)a. Ankle Dorsiflexion X 25 (Ea. Leg)

9. Abs: Static10.Stretch11.Mandatory Ice Bath


6/26

Cats

-Win Today-

Week 3 (Unload):Monday:*Dynamics, Stretch,


1. Squat Clean 3__________3__________3__________3__________2. Front Squat 5__________5__________5__________5__________3. Bench Press 5__________5__________5__________5___________

a. Weighted DB Situps (Light) X 154. Clean Grip Pulls 5__________5___________5__________5___________5. Push Press 5__________5__________5__________5___________6. Chin up Circuit: NG X 5/ Chin ups X 5/ WG X 57. MB Pushups 10___________10____________10__________a. DB Lateral Raises8. Abs: Heavy Lower/ Light Upper9. Stretch

Tuesday:

5:20 A.M. Team Workout-Game Field

Wednesday:

5:20 A.M. Team Workout-Game Field

*Dynamics, Stretch,

Barbell Warm-up:(Hang Snath; Power Snatch; overhead squat) x 51. Full Snatch 3__________3__________3___________3____________2. Split Jerk 3____________3____________3___________3___________3. Barbell Incline 5__________5__________5__________5__________

a. Weighted DB Situps (Light) x 154. Snatch Grip Pulls 5___________5__________5__________5___________5. Barbell Press 5__________5__________5__________5__________6. Barbell Curls 10__________10___________10___________10____________

a. Tricep Press x 107. Abs: Upper/ Light Lower8. Stretch9. Mandatory Ice Bath


7/26

Cats

-Win Today-

Thursday:

8:00 P.M. Team Run-Game Field-Stretch & Stride

*Dynamics, Stretch,


Power Jerk 1x3 (With 25s)

1. Hang Squat Clean 3__________3__________3__________3__________2. Back Squat 5__________5__________5__________5__________3. 3 & 3s 3__________3__________3__________3__________4. Barbell Box Step Ups 5__________5__________5___________5__________5. Box Front Tap Pushups 10__________10__________10__________

a. Barbell Shrugs (Clean Grip) x 10 90,95,100%b.

MB Supermans x 206. R.D.Ls 10__________10__________10__________

a. DB Lunges x 10 (5 Ea. Leg)7. Abs: Heavy Obl/ Light Lower8. Stretch

Friday:

*Dynamics, Stretch,


1. Split Jerk (Behind The Neck) 3__________3__________3___________3____________2.

DB Bench 10___________10ds ___________10__________a. V-Ups x 20

3. DB 1 Legged Squats 5__________5__________5__________ (Ea. Leg)a. Box Jumps x 5

4. MB Crossover Pushups 10__________10__________10__________a. Leg Raises x 20

5. Upright Rows 10__________10__________10__________a. Rotator Cuff

6. Calf Raises 25__________25__________25__________ (Ea. Leg)a. Ankle Dorsiflexion x 25b. Neck x 10 (Ea. Direction)

7. Stretch8. Mandatory Ice Bath


8/26

Cats

-Win Today-

Week 4 (Heavy)Monday:

*Dynamics, Stretch,

Barbell Warm-up: (Hang clean; Power Clean; Font Squat; Barbell Press) x 51. Squat Clean 3__________3__________3__________3_________3__________2. Front Squat 5__________5__________5__________5__________5___________3. Bench Press 5__________5___________5__________5__________5__________

a. Weighted DB Situps x 154. Clean Grip Pulls 5__________5__________5__________5__________5__________5. Push Press 5__________5__________5__________5__________6. Chin up circuit: (WG/Chin-ups/WG/Cliff Hangers) x 7 (Ea.)

a. V-Pushups 10__________10__________10__________10__________7. Weighted Pushups 20__________20__________20__________20___________ (Heavy)

a. Barbell Shrugs (Snatch Grip) x 10 100, 100, 100%b. MB Supermans x 208. Abs: Heavy Lower/ Light Upper

9. StretchTuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,

Barbell Warm-up:(Hang Snath; Power Snatch; overhead squat) x 51. Full Snatch 3__________3___________3__________3__________3__________2. Split Jerk 3__________3__________3__________3__________3__________3. Barbell Incline 5__________5__________5__________5__________5__________

a. Weighted DB Situps x 154. Snatch Grip Pulls 5__________5__________5__________5__________5__________5. Barbell Press 5__________5__________5__________5__________6. Barbell Curls 10__________10__________10__________10__________

a. Weighted Dips x 107. Abs: Heavy upper/ Light Obl8. Stretch9. Mandatory Ice Bath


9/26

Cats

-Win Today-

Thursday:


*Dynamics, Stretch,

Barbell Warm-Up: (Front Squat, Hang Clean, Military Press, Overhead Squat) x 5 Ea.

1. Hang Squat Clean 3__________3__________3__________3__________3__________2. Back Squat 5__________5__________5__________5__________5___________3. 3 & 3s 3__________3___________3__________3__________3__________4. Barbell Box Step Ups 5___________5__________5___________5__________5__________5. Box Front Tap Pushups 10__________10__________10__________10__________

a. MB Superans x 206. R.D.L 10__________10___________10__________10__________

a. Barbell Lunges x 5 (Ea. Leg)7. Abs: Heavy Obl/ Light Lower8. Stretch

Friday:

*Dynamics, Stretch,


Power Jerk1x3(With 25s)

1. Split Jerk (Behind Neck) 3__________3__________3__________3__________3__________2. Bench Press 5__________5__________5_________5__________5__________

a. Weighted Situps x 153. Barbell Military (Behind Neck) 5__________5__________5__________5__________

a.

Rotator Cuff x 104. Barbell 1 Legged Squats 5__________5__________5__________5__________ (Ea. Leg)a. Russian Twist x 20

5. Box Pushups 10__________10__________10__________10__________a. DB Rows x 10 (Ea. Arm)b. Flutter Kicks x 20

6. Box Jumps 5__________5__________5__________5__________a. Neck x 10 (Ea. Direction)b. Ankle Dorsiflexion with Resistance band x 25

7. Abs: Static8. Stretch9. Mandatory Ice Bath

End Cycle 1


10/26

Cats

-Win Today-

Cycle 2

Week 5 (Light)Monday

*Dynamics, Stretch

Barbell Warm-up: (Hang clean; Power Clean; Font Squat; Power Jerk) x 5

Hang Squat Clean 1x3 (With 25s)

1. 3 Pos. Clean 3__________3__________, Squat Clean 3__________3_________3__________2. Front Squat 5__________5__________5__________4__________4___________3. Bench Press 5__________5___________5__________4__________4__________ (C-W)


a. V-Pushups 10__________10__________10__________10__________7. Weighted Pushups 20__________20__________20__________20___________

a. Barbell Shrugs (Clean Grip) x 10 90,95, 95%b. MB Supermans x 20

8. Abs: Heavy Lower/ Light Upper9. Stretch

Tuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,

Barbell Warm-up:(Hang Snatch; Power Snatch; overhead squat,) x 5

Hang Squat Snatch 1x3 (With 25s)

1. 3 Pos. Snatch 3__________3__________ Full Snatch 3__________3__________3__________2. Split Jerk 3__________3__________3__________3__________3__________3. Dumbbell Incline 10__________10__________10__________10__________

a. Weighted DB Situps x 154. Snatch Grip Pulls 5__________5__________5__________5__________5. Barbell Press 5__________5__________5__________5__________

a. Rotator Cuff x 106. Barbell Curls 10__________10__________10__________10__________



11/26

Cats

-Win Today-

Thursday:

8:00 P.M. Team Workout- Game Field- Team Run

*Dynamics, Stretch,


Snatch Balance 1x3 (With 10s)

1. Hang Squat Clean 3__________3__________3__________3__________3__________2. Back Squat 5__________5__________5__________5__________5___________3. Power Jerk 3__________3__________3__________3__________4. 3 & 3s 3__________3___________3__________3__________3__________5. Barbell Box Step Ups 5___________5__________5___________5__________5__________6. Box Front Tap Pushups 10__________10__________10__________10__________

a.

Upright Rows x 10b. MB Superans x 207. R.D.L 10__________10___________10__________10__________


Friday:

*Dynamics, Stretch,


Squat Clean & Jerk 1x3(With 25s)1. Split Jerk (Behind Neck) 3__________3__________3__________3__________3__________2. Bench Press 5__________5__________5_________5__________5__________ (W-C)


a. Rotator Cuff x 104. Barbell 1 Legged Squats 5__________5__________5__________5__________ (Ea. Leg)

a. Russian Twist x 205. Box Pushups 10__________10__________10__________10__________

a. Bench Pullups x 7b. Flutter Kicks x 20

6. Box Jumps 5__________5__________5__________5__________a. Neck x 10 (1x10 Ea. Direction)b. Ankle Dorsiflexion with Resistance band x 25 (Ea. Foot)c. Calf Raises x 25 (Ea. Leg)



12/26

Cats

-Win Today-

Week 6 (Mid)Monday:

Dynamics, Stretch

Barbell Warm-up: (Hang clean; Power Clean; Font Squat; Power Jerk) x 5Hang Squat Clean 1x3 (With 25s)

1. 3 Pos. Clean 3__________3__________, Squat Clean 3__________3_________3__________2. Front Squat 5__________5__________5__________4__________4___________3. Bench Press 5__________5___________5__________4__________4__________(C,N,W,N,C)


a. Diag. Plate Raises (T-Up) 10__________10__________10__________10_________7. Weighted Pushups 20__________20__________20__________20___________

a. Barbell Shrugs (Snatch Grip) x 10 90,95,100(%)b. MB Supermans x 208. Abs: Heavy Lower/ Light Upper9. Stretch

Tuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,Barbell Warm-up:(Hang Snatch; Power Snatch; overhead squat,) x 5


1. 3 Pos. Snatch 3__________3__________ Full Snatch 3__________3__________3__________2. Split Jerk 3__________3__________3__________3__________3__________3. Barbell Incline 5__________5__________5__________4__________4__________

a. Weighted DB Situps x 154. Snatch Grip Pulls 5__________5__________5__________5__________5__________5. Barbell Press 5__________5__________5__________5__________

a. Rotator Cuff x 106. Barbell Curls 10__________10__________10__________10__________

a. Skull Crushers x 107. Abs: Heavy upper/ Light Obl8. Stretch9. Mandatory Ice Bath


13/26

Cats

-Win Today-

Thursday:

8:00 P.M. Team Workout- Game Field- Stretch & Stride

*Dynamics, Stretch,




a. DB Front Raises x 10b. MB Superans x 20

7.

R.D.L 10__________10___________10__________10__________a. Barbell Lunges x 5 (Ea. Leg)8. Abs: Heavy Obl/ Light Lower9. Stretch

Friday:

*Dynamics, Stretch,


Hang Squat Clean 1x3(With 25s)

1. Squat Clean and Jerk1/3___________1/3___________1/3____________1/3__________1/3__________2. Split Jerk (Behind Neck) 3__________3__________3__________3__________3__________

3. Bench Press 5__________5__________5_________4__________4__________(W,N,C,N,N)a. Weighted Situps x 15

4. Barbell Military (Behind Neck) 5__________5__________5__________5__________a. Rotator Cuff x 10

5. Barbell 1 Legged Squats 5__________5__________5__________5__________ (Ea. Leg)a. Russian Twist x 20



8. Abs: Static9. Stretch10.Mandatory Ice Bath


14/26

Cats

-Win Today-

Week 7 (Unload)Monday

Dynamics, StretchBarbell Warm-up: (Hang clean; Power Clean; Font Squat; Power Jerk) x 5

Hang Squat Clean 1x3 (With 25s)

1. 3 Pos. Clean 3__________3__________, Squat Clean 3__________3_________2. Front Squat 5__________5__________5__________5__________3. Bench Press 5__________5___________5__________5__________(C,N,W,N)

a. Weighted DB Situps x 154. Clean Grip Pulls 5__________5__________5__________5__________5. Push Press 5__________5__________5__________5__________6. Chin up circuit: (WG/Chin-ups/Cliff Hangers) x 5 (Ea.)

a. DB Bent Over Flys 10__________10__________10__________7. Box Crossover Pushups 10__________10__________10__________a. DB Rows x 10

b. Dead Man Plank Raises x 208. Abs: Heavy Lower/ Light Upper9. Stretch

Tuesday:


Mandatory Ice Bath

Wednesday:

5:20 A.M. Team workout- Game Field*Dynamics, Stretch,

Barbell Warm-up:(Hang Snatch; Power Snatch; overhead squat,) x 5


1. 3 Pos. Snatch 3__________3__________ Full Snatch 3__________3__________2. Split Jerk 3__________3__________3__________3__________3. Dumbbell Incline 10__________10__________10__________10__________

a. Weighted DB Situps x 15 (Light)4. Snatch Grip Pulls 5__________5__________5__________5__________5. Barbell Press 5__________5__________5__________5__________

a. Rotator Cuff x 106. Barbell Curls 10__________10__________10__________

a. Tricep Press x 107. Abs: Heavy upper/ Light Obl8. Stretch9. Mandatory Ice Bath


15/26

Cats

-Win Today-

Thursday:

8:00 P.M. Team Competition- Game Field

*Dynamics, Stretch, Barbell Warm-up




a. DB Front Raises x 10b.

MB Superans x 207. R.D.L 10__________10___________10__________10__________


Friday:

*Dynamics, Stretch,


Hang Squat Clean 1x3(With 25s)

1.

Squat Clean and Jerk 1/3___________1/3___________1/3____________1/3__________2. Split Jerk (Behind Neck) 3__________3__________3__________3__________3. Bench Press 5__________5__________5_________5__________(W,N,C,N)

a. Weighted Situps x 154. Barbell Military (Behind Neck) 5__________5_________5__________

a. Rotator Cuff x 105. Barbell 1 Legged Squats 5__________5__________5__________(Ea. Leg)

a. Russian Twist x 206. Box Pushups 10__________10__________10__________

a. DB Bent Over Flys x 10b. Barbell Shrugs (Clean Grip) x 10 90,90,90(%)

7. Box Jumps 5__________5__________5__________a. Neck x 10 (Ea. Direction)b. Ankle Dorsiflexion with Resistance band x 25

8. Abs: Static9. Stretch10.Mandatory Ice Bath


16/26

Cats

-Win Today-


*Dynamics, Stretch,

Barbell Warm-up: (Hang clean; Power Clean; Font Squat; Barbell Press) x 51. Squat Clean 3__________3__________3__________3_________3__________2. Front Squat 5__________5__________5__________4__________4___________3. Bench Press 5__________5___________5__________4__________4__________ (W,N,C,N,N)

a. Weighted DB Situps x 15 (Heavy)4. Clean Grip Pulls 5__________5__________4__________4__________4__________5. Push Press 5__________5__________5__________4__________4__________6. Chin up circuit: (WG/Chin-ups/WG/Cliff Hangers) x 7 (Ea.)


a. Barbell Shrugs (Clean Grip) x 10 100,100,100(%)b. MB Supermans x 208. Abs: Heavy Lower/ Light Upper

9. StretchTuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,





17/26

Cats

-Win Today-

Thursday:


*Dynamics, Stretch,


1. Hang Squat Clean 3__________3__________3__________3__________3__________2. Back Squat 5__________5__________4__________4__________4___________3. 3 & 3s 3__________3___________3__________3__________3__________4. Barbell Box Step Ups 5___________5__________4___________4__________4__________5. Barbell Skullcrushers 10__________10__________10__________10__________

a. DB Alt. Curls x 10 (Ea.)6. R.D.L 8__________8___________8__________8__________

a. Barbell Lunges x 5 (Ea. Leg)7.

Abs: Heavy Obl/ Light Lower/Light Back8. Stretch

Friday:

*Dynamics, Stretch,


Power Jerk 1x3(With 25s)



a.

Rotator Cuff x 104. Barbell 1 Legged Squats 5__________5__________5__________5__________ (Ea. Leg)a. Russian Twist x 20




End Cycle 2


18/26

Cats

-Win Today-

Cycle 3

Week 9Monday: (Light)

*Dynamics, Stretch,


1. Squat Clean 3__________3__________2__________2_________2__________2. Front Squat 3__________3__________3__________3__________3___________3. Bench Press 3__________3___________3__________3__________3__________ (W,N,C,N,N)

a. Weighted DB Situps x 15 (Heavy)4. Clean Grip Pulls 3__________3__________3__________3__________5. Push Press 3__________3__________3__________3__________3__________6. Chin up circuit: (WG/Chin-ups/WG/Cliff Hangers) x 7 (Ea.)

a. V-Pushups 10__________10__________10__________10__________7. Weighted Pushups 20__________20__________20__________20___________ (Light)

a. Barbell Shrugs (Snatch Grip) x 10 100,100,100(%)b. MB Supermans x 20

8. Abs: Heavy Lower/ Light Upper9. Stretch

Tuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,


1. Full Snatch 2__________2___________2__________2__________2__________2. Split Jerk 2__________2__________2__________2__________2__________3. Barbell Incline 5__________3__________3__________3__________3__________


a. Tricep Kickbacks x 107. Abs: Heavy upper/ Light Obl8. Stretch9. Mandatory Ice Bath


19/26

Cats

-Win Today-

Thursday:


*Dynamics, Stretch,


1. Hang Squat Clean 2__________2__________2__________2__________2__________2. Back Squat 3__________3__________3__________3__________3___________3. 3 & 3s 3__________3___________3__________3__________3__________4. Barbell Box Step Ups 4___________4_________ 4___________4__________4__________5. Box Front Tap Pushups10__________10__________10__________10__________

a. Full Body Crunches X 106. R.D.L 8__________8___________8__________8__________

a. Barbell Lunges x 5 (Ea. Leg)7. Abs: Heavy Obl/ Light Lower/Light Back8. Stretch

Friday:

*Dynamics, Stretch,



1. Split Jerk (Behind Neck) 2__________2__________2__________2__________2__________2. Bench Press 3__________3__________3_________3__________3__________ (C-W)



a.

Russian Twist x 205. Box Pushups 10__________10__________10__________10__________a. DB Rows x 10 (Ea. Arm)b. Flutter Kicks x 20

6. Box Jumps 4__________4__________4__________4__________ (W/ Weight)a. Neck x 10 (Ea. Direction)b. Ankle Dorsiflexion with Resistance band x 25



20/26

Cats

-Win Today-

Week 10 (Mid)Monday:

*Dynamics, Stretch,


a. Weighted DB Situps x 15 (Heavy)4. Clean Grip Pulls 3__________3__________3__________3__________5. Push Press 3__________3__________3__________3__________3__________6. Chin up circuit: (WG/Chin-ups/WG/Cliff Hangers) x 7 (Ea.)

a. V-Pushups 10__________10__________10__________10__________7. Weighted Pushups 20__________20__________20__________20___________ (Light)


9. StretchTuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,





21/26

Cats

-Win Today-

Thursday

*Dynamics, Stretch,


1. Hang Squat Clean 2__________2__________2__________2__________2__________2. Back Squat 3__________3__________3__________3__________3___________3. 3 & 3s 3__________3___________3__________3__________3__________4. Barbell Box Step Ups 4___________4_________ 4___________4__________4__________5. Box Front Tap Pushups10__________10__________10__________10__________



Friday:*Dynamics, Stretch,



1. Split Jerk (Behind Neck) 2__________2__________2__________2__________2__________2. Bench Press 3__________3__________3_________3__________3__________ (C-W)



a. Russian Twist x 205.

Box Pushups 10__________10__________10__________10__________a. DB Rows x 10 (Ea. Arm)

b. Flutter Kicks x 206. Box Jumps 4__________4__________4__________4__________ (W/ Weight)

a. Neck x 10 (Ea. Direction)b. Ankle Dorsiflexion with Resistance band x 25



22/26

Cats

-Win Today-

Week 11 (Unload)

Monday:*Dynamics, Stretch,


1. Squat Clean 3__________3__________2__________2_________2. Front Squat 3__________3__________3__________3__________3. Bench Press 3__________3___________3__________3__________

a. Weighted DB Situps x 15 (Light)4. Clean Grip Pulls 3__________3__________3__________3__________5. Push Press 3__________3__________3__________3__________6. Chin up circuit: (WG/Chin-ups/WG/Cliff Hangers) x 5 (Ea.)

a. V-Pushups 10__________10__________10__________10__________7. Weighted Pushups 20__________20__________20__________(Light)a. Barbell Shrugs (Snatch Grip) x 10 100,100,100(%)

b. MB Supermans x 208. Abs: Heavy Lower/ Light Upper9. Stretch

Tuesday:


Mandatory Ice Bath

Wednesday:

5:20 A.M. Team workout- Game Field*Dynamics, Stretch,


1. Full Snatch 2__________2___________2__________2__________2. Split Jerk 2__________2__________2__________2__________3. Barbell Incline 5__________3__________3__________3__________

a. Weighted DB Situps x 154. Snatch Grip Pulls 3__________3__________3__________3__________5. Barbell Press 3__________3__________3__________3__________6. Barbell Curls 10__________10__________10__________

a. Tricep Kickbacks x 107. Abs: Heavy upper/ Light Obl8. Stretch9. Mandatory Ice Bath


23/26

Cats

-Win Today-

Thursday:

*Dynamics, Stretch,


1. Hang Squat Clean 2__________2__________2__________2__________2. Back Squat 3__________3__________3__________3__________3. 3 & 3s 3__________3___________3__________3__________4. Barbell Box Step Ups 4___________4_________ 4___________4__________5. Box Front Tap Pushups10__________10__________10__________

a. Full Body Crunches X 106. R.D.L 8__________8___________8__________





1. Split Jerk (Behind Neck) 2__________2__________2__________2__________2. Bench Press 3__________3__________3_________3__________(C-W)

a. Weighted Situps x 153. Barbell Military (Behind Neck) 3__________3__________3__________

a. Rotator Cuff x 104. Barbell 1 Legged Squats 3__________3__________3__________(Ea. Leg)


Box Pushups 10__________10__________10__________a. DB Rows x 10 (Ea. Arm)

b. Flutter Kicks x 206. Box Jumps 4__________4__________4__________




24/26

Cats

-Win Today-


*Dynamics, Stretch,


a. Weighted DB Situps x 15 (Heavy)4. Clean Grip Pulls 3__________3__________2__________2__________2__________5. Push Press 3__________3__________Power Jerk__________2__________1__________6. Chin up circuit: (WG/Chin-ups/WG/Cliff Hangers) x 7 (Ea. W/ Harness)



9. StretchTuesday:


Mandatory Ice Bath

Wednesday:


*Dynamics, Stretch,Barbell Warm-up:(Hang Snath; Power Snatch; overhead squat) x 5

1. Full Snatch 2__________2___________1__________1__________1__________2. Clean & Jerk 1/2__________1/2__________1/1__________1/1__________1/1__________3. Barbell Incline 3__________3__________2__________2__________1__________

a. Weighted DB Situps x 154. Snatch Grip Pulls 3__________3__________2__________2__________2__________5. Push Press 3_________3___________2__________2__________6. Barbell Curls 8__________8__________8__________8__________



25/26

Cats

-Win Today-

Thursday:

*Dynamics, Stretch,


1. Hang Squat Clean 2__________2__________1__________1__________1__________2. Back Squat 3__________3__________2__________2__________2___________3. 3 & 3s 3__________3___________3__________3__________4. Barbell Box Step Ups 3___________3_________ 2___________2__________ (Ea. Leg)5. Box Front Tap Pushups10__________10__________10__________










Box Pushups 10__________10__________10__________10__________a. DB Rows x 10 (Ea. Arm)

b. Flutter Kicks x 206. Box Jumps 3__________3__________3__________3__________ (W/ DB)



End Cycle 3


26/26

Cats

W T d

Week 13:

Max Week

Date post:	05-Apr-2018
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2012 Football Off Season Work Out

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