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8/14/2019 Off Season Strength and Conditioning Program
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BOYERTOWN FOOTBALL STRENGTH
TEST RECORD
NAME: CLASS:POSITIONS:
HEIGHT: WEIGHT:
1. PRE-TRAINING (CYCLE I) DATE: Jan. 5-6, 2006
TESTS Weight Reps 1 Rep Max
SQUATINCLINE
BENCH
POWER CLEAN2. CYCLE II DATE: Mar.6-10, 2006
HEIGHT: WEIGHT:
TESTS Weight Reps 1 Rep Max
SQUAT
INCLINE
BENCH
POWER CLEAN
3. CYCLE III DATE: May 8-12, 2006HEIGHT: WEIGHT:
TESTS Weight Reps 1 Rep Max
8/14/2019 Off Season Strength and Conditioning Program
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TESTS Weight Reps 1 Rep Max
Week 1: CYCLE I Jan. 9-13 NAME: 0Week 2: CYCLE I Jan. 16-20
GRADE: 0Week 3: CYCLE I Jan. 23-272006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 1 Week 2 Week 3 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
60 6 0 60 8 0 60 8 0 60 8 0
60 6 0 80 6 0 80 5 0 80 5 0
60 6 0 85 4 0 85 4 0 85 4 0
90 3 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10
Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10
Tricep Pushdowns 2 10 Stability Ball DB Shoulder Press 2 10
Around the World Seated Good Mornings (Barbell) 2 10
w/ med ball-St. Ball 2 20 each side ***Increase weight 5-10 lbs for each set
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT. WT.% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10
60 8 0 60 6 0 Dumbbell Lunges 2 10
80 5 0 70 5 0 (Lead foot then Back on Bench) 2 10
85 4 0 75 4 0 Seated Dumbell Curls
90 3 0 80 4 0 Straight-Leg Deadlift 2 10
***Increase weight 5-10 lbs for each set
New workouts will be handed out on Monday, JANUARY 30th.
BENCH (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
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Week 4: CYCLE I Jan. 30-Feb. 3 NAME: 0Week 5: CYCLE I Feb. 6-10
GRADE: 0Week 6: CYCLE I Feb. 13--172006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 4 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0% REPS WT % REPS WT % REPS WT % REPS WT
60 8 0 60 8 0 60 8 0 60 6 0
80 5 0 70 6 0 80 5 0 80 5 0
85 4 0 75 4 0 85 4 0 85 4 0
90 3 0 80 4 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. WT. SETS REPS WT. WT. WT.Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10
Dumbbell Neider Press 2 10 DB Lunges 2 10
Stab Ball DB Shoulder Press 2 10 (Lead foot-Back foot on Bench)
Seated Good Mornings(Barbell) 2 10 Seated Dumbell Curls 2 10
***Increase weight 5-10 lbs for each set Straight-Leg Deadlift 2 10
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg
60 6 0 60 8 0 Reverse Grip Lat Pulldowns 2 10
60 6 0 80 5 0 Tricep Pushdowns 2 10
60 6 0 85 4 0 Around the World 2 20 each side
90 3 0 w/ med ball-Stab Ball
***Increase weight 5-10 lbs for each set
New workouts will be handed out on Monday, FEBRUARY 20th.
SQUAT (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workoutsheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
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Week 7: CYCLE I Feb. 20-24 NAME: 0Week 8: CYCLE I Feb. 27-March 3
GRADE: 0Week 9: Strength Testing March 6-102006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 7 Week 8 Week 9 MAX: 0 MAX: 0 MAX: 0% REPS WT % REPS WT % REPS WT % REPS WT
70 5 0 70 3 0 70 5 0 70 5 0
70 5 0 80 3 0 80 3 0 80 3 0
70 5 0 85 2 0 85 3 0 85 3 0
90 2 0 90 2 0 90 2 0
95 3 0 95 2 0 95 2 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.
Leg Curls 2 10 Hang Cleans (70% of Power Clean) 3 5
Seated Low Rows 2 8 Standing Military Press 2 8
Stability Ball Dumbbell Flys 2 8 Standing Arm Curls 2 8
Stability Ball Hyperextensions 2 15 Stability Ball Push Ups 2 10 each
***Increase weight 5-10 lbs for each set (Hands on Ball/Toes on Ball)
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 8
75 5 0 60 5 0 Front Lat Pulldown 2 8
80 3 0 70 4 0 Close Grip Bench 2 8
85 3 0 75 3 0 Seated Stability Ball Crunches 2 50
90 2 0 80 2 0 ***Increase weight 5-10 lbs for each set
95 2 0 85 2 0
STRENGTH TESTING BEGINS ON MONDAY MARCH 6th
BENCH (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workoutsheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
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Week 1: CYCLE II Mar. 13-17 NAME: 0Week 2: CYCLE II Mar. 20-24
GRADE: 0
2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
60 8 0 60 6 0 60 10 0 60 6 0
65 6 0 70 5 0 70 6 0 70 6 0
60 8 0 80 4 0 80 4 0 80 5 0
75 4 0 85 4 0 85 4 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.Leg Curls 2 12 Hang Cleans (70% of Power Clean) 3 5
Seated Low Rows 2 10 Standing Military Press 2 8
Stability Ball Dumbbell Flys 2 10 Standing Arm Curls 2 8
Stability Ball Hyperextensions 2 12 Stability Ball Push Ups (Hands on Ball) 2 10
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 1060 10 0 60 6 0 Front Lat Pulldown 2 10
70 8 0 75 5 0 Close Grip Bench 2 10
80 6 0 80 4 0 Seated Stability Ball Crunches 2 50
75 5 0 85 3 0 ***Increase weight 5-10 lbs for each set
85 4 0
New workouts will be handed out on Monday, MARCH 27th.
BENCH (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
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Week 3: CYCLE II Mar. 27-31 NAME: 0Week 4: CYCLE II Apr. 3-7
GRADE: 0
2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
60 8 0 60 8 0 60 8 0 60 6 0
80 5 0 70 6 0 80 5 0 80 5 0
85 4 0 75 4 0 85 4 0 85 4 0
90 3 0 80 4 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10
Dumbbell Neider Press 2 10 Dumbbell Lunges 2 10
Stability Ball DB Shoulder Press 2 10 (Lead foot then Back foot on Bench)
Stability Ball Glute/Ham Raises 2 6 no weight Seated Dumbell Curls 2 10
***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 10
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg
60 6 0 60 8 0 Reverse Grip Lat Pulldowns 2 10
60 6 0 80 5 0 Tricep Pushdowns 2 10
60 6 0 85 4 0 Around the World 2 20 each side
90 3 0 w/ med ball-Stability Ball
***Increase weight 5-10 lbs for each set
New workouts will be handed out on Monday, APRIL 10th.
SQUAT (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
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Week 5: CYCLE II Apr. 10-14 NAME: 0Week 6: CYCLE II Apr. 17-21
GRADE: 02006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERSMONDAY WEDNESDAY
(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
70 5 0 70 3 0 70 5 0 70 5 0
70 5 0 80 3 0 80 3 0 80 3 0
70 5 0 85 2 0 85 3 0 85 3 0
90 2 0 90 2 0 90 2 0
95 3 0 95 2 0 95 2 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.
Leg Curls 2 10 Hang Cleans (70% of Power Clean) 3 5
Seated Low Rows 2 8 Standing Military Press 2 8
Stability Ball Dumbbell Flys 2 8 Standing Arm Curls 2 8
Stability Ball Hyperextensions 2 15 Stability Ball Push Ups 2 10 each
***Increase weight 5-10 lbs for each set (Hands on Ball/Feet on Ball)
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 8
75 5 0 60 5 0 Front Lat Pulldown 2 8
80 3 0 70 4 0 Close Grip Bench 2 8
85 3 0 75 3 0 Seated Stability Ball Crunches 2 50
90 2 0 80 2 0 ***Increase weight 5-10 lbs for each set
95 2 0 85 2 0
New workouts will be handed out on Monday, APRIL 24th.
BENCH (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
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Week 7: CYCLE II Apr. 24-28 NAME: 0Week 8: CYCLE II May 1-5
GRADE: 0Week 9: Strength Testing May8-122006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
SQUAT INCLINE BENCH PWR CLEANMAX: 0 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
75 4 0 65 6 0 75 4 0 75 4 0
80 3 0 75 4 0 80 3 0 80 3 0
85 3 0 85 4 0 85 3 0 85 3 0
95 2 0 90 2 0 95 2 0 95 2 0
100 2 0 100 2 0 100 2 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.
Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10
Dumbbell Neider Press 2 10 Dumbbell Lunges 2 10
Stability Ball DB Shoulder Press 2 10 (Lead foot then Back foot on Bench)
Seated Good Mornings (Barbell) 2 10 Seated Dumbell Curls 2 10
***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 10
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
SQUAT INCLINE AUXILIARY LIFTSMAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg
65 6 0 75 4 0 Reverse Grip Lat Pulldowns 2 10
75 4 0 80 3 0 Tricep Pushdowns 2 10
85 4 0 85 3 0 Around the World 2 20 each side
90 2 0 95 2 0 w/ med ball-Stability Ball
100 2 0 ***Increase weight 5-10 lbs for each set
STRENGTH TESTING BEGINS ON MONDAY MAY 8th
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
9/12
Week 1: CYCLE III May 29-Jun. 2 NAME: 0Week 2: CYCLE III Jun. 5-9
GRADE: 0
2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
70 5 0 60 6 0 75 5 0 70 3 0
80 3 0 70 4 0 80 3 0 80 3 0
85 3 0 75 4 0 85 3 0 85 2 0
90 2 0 80 4 0 90 2 0 90 2 0
95 2 0 85 4 0 95 2 0 95 2 0AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10
Front Lat Pulldown 2 8 Seated Low Rows 2 8
Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Hang Cleans (70% of Power Clean) 3 5
70 5 0 70 5 0 Standing Military Press 2 8
75 5 0 80 3 0 Standing Arm Curls 2 8
80 4 0 85 3 0 Stability Ball Push Ups (Hands on Ball) 1 15 no weight
85 3 0 90 2 0 Stability Ball Push Ups (Feet on Ball) 1 15 no weight
95 2 0 ***Increase weight 5-10 lbs for each set
New workouts will be handed out on Monday, JUNE 12th .
SQUAT (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
10/12
Week 3: CYCLE III Jun. 12-16 NAME: 0Week 4: CYCLE III Jun. 19-23 GRADE: 0
2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEANMAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
60 8 0 60 8 0 60 8 0 60 6 0
80 5 0 70 6 0 80 5 0 80 5 0
85 4 0 75 4 0 85 4 0 85 4 0
90 3 0 80 4 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.
Single Arm Dumbell Rows 2 10 Upright Rows (Barbell) 2 10
Dumbbell Neider Press 2 10 Dumbbell Lunges 2 10
Stability Ball Dumbell Shoulder Press 2 10 (Lead foot then Back foot on Bench)
Seated Good Mornings (Barbell) 2 10 Seated Dumbell Curls 2 10
***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 10
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg
70 8 0 60 8 0 Reverse Grip Lat Pulldowns 2 10
75 6 0 80 5 0 Tricep Pushdowns 2 10
70 8 0 85 4 0 Around the World 2 25 each side
90 3 0 w/ med ball-Stability Ball
***Increase weight 5-10 lbs for each set
New workouts will be handed out on Monday, JUNE 26th.
SQUAT (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
11/12
Week 5: CYCLE III Jul. 26-30 NAME: 0Week 6: CYCLE III Jul. 3-7 GRADE: 0
2006 BOYERTOWN FOOTBALLOff-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
(Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINEMAX: 0 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
70 5 0 70 3 0 70 5 0 70 5 0
70 5 0 80 3 0 80 3 0 80 3 0
80 4 0 85 2 0 85 3 0 85 3 0
85 3 0 90 2 0 90 2 0 90 2 0
95 3 0 95 2 0 95 2 0
AUXILIARY LIFTS AUXILIARY LIFTSSETS REPS WT. WT. SETS REPS WT. WT.
Leg Curls 2 10 Hang Cleans (70% of Power Clean) 3 5
Seated Low Rows 2 8 Standing Military Press 2 8
Stability Ball Dumbbell Flys 2 8 Standing Arm Curls 2 8
Stability Ball Hyperextensions 2 15 Stability Ball Push Ups 1 15 each
***Increase weight 5-10 lbs for each set (Hands on Ball/Feet on Ball)
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.% REPS WT % REPS WT Shoulder Shrugs (BarBell) 2 8
75 5 60 5 0 Front Lat Pulldown 2 8
80 3 70 4 0 Close Grip Bench 2 8
85 3 75 3 0 Seated Stability Ball Crunches 2 50
90 2 80 2 0 ***Increase weight 5-10 lbs for each set
95 2 85 2 0
New workouts will be handed out on Monday, JULY 10th.
BENCH (w/ bands)
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.
8/14/2019 Off Season Strength and Conditioning Program
12/12
Week 7: CYCLE III July 10-14 Week 10: NAME: 0Week 8: CYCLE III July 17-21 Strength Testing July 31-Aug. 4
GRADE: 0Week 9: CYCLE III July 24-282006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
BACKS & RECEIVERS
MONDAY WEDNESDAY
SQUAT INCLINE BENCH PWR CLEANMAX: 0 MAX: 0 MAX: 0 MAX: 0
% REPS WT % REPS WT % REPS WT % REPS WT
75 4 0 75 5 0 75 4 0 75 4 0
80 3 0 80 4 0 80 3 0 80 3 0
85 3 0 85 3 0 85 3 0 85 3 0
95 2 0 90 2 0 95 2 0 95 2 0
100 2 0 90 2 0 100 2 0 100 2 0AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. WT. SETS REPS WT. WT. WT.Single Arm Dumbell Rows 2 8 Upright Rows (Barbell) 2 8
Dumbbell Neider Press 2 8 Dumbbell Lunges 2 8
Stability Ball DB Shoulder Press 2 8 (Lead foot then Back foot on Bench)
Seated Good Mornings (Barbell) 2 8 Seated Dumbell Curls 2 8
***Increase weight 5-10 lbs for each set Straight Leg Deadlifts 2 8
***Increase weight 5-10 lbs for each set
THURSDAY or FRIDAY
SQUAT INCLINE AUXILIARY LIFTSMAX: 0 MAX: 0 SETS REPS WT. WT. WT.
% REPS WT % REPS WT Bench Step-Ups w/ Dumbbell 2 10 each leg
75 5 0 75 4 0 Reverse Grip Lat Pulldowns 2 8
80 3 0 80 3 0 Tricep Pushdowns 2 8
85 3 0 85 3 0 Around the World 2 25 each side
95 2 0 95 2 0 w/ med ball-Stability Ball
100 2 0 100 2 0 ***Increase weight 5-10 lbs for each set
STRENGTH TESTING BEGINS ON MONDAY July 31st
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turnworkout sheet in to coach before you leave.