Tuesday warm up Reps Reps Reps Push Jerk 70 x6 75 x6 80 x4 100 rest 70 x6 75 x6

Tuesday warm up reps reps reps push jerk 70 x6 75 x6

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Tuesday - warm up % Reps % Reps % Reps Push Jerk 70 x6 75 x6 80 x4 1:00 rest 70 x6 75 x6 80 x4 70 x6 75 x6 80 x4 Flat Press 65 x8 70 x8 75 x6 1:00 rest 65 x8 70 x8 75 x6 65 x8 70 x8 75 x6 Week 2 Week 3 Week 4 Wednesday - warm up % Reps % Reps % Reps Back Squat 55 x7 60 x6 65 x5 1:30 rest 55 x7 60 x6 65 x5 55 x7 60 x6 65 x5 Romanian Deadlift 65 x8 70 x8 75 x7 1:30 rest 65 x8 70 x8 75 x7 65 x8 70 x8 75 x7 Phase II 5 Week `6 Week 7 Week 8 Week Monday - warm up % Reps % Reps % Rep % Reps Power clean 65 x6 70 x6 75 x5 80 x4 3:00 rest 65 x6 70 x6 75 x5 80 x4 65 x6 70 x6 75 x5 80 x4 Sumo squat 55 x7 60 x6 65 x5 75 x4 55 x7 60 x6 65 x5 75 x4
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4 Running Head: Specific Training Plan: Part Two 1:00 rest 55 x7 60 x6 65 x5 75 x4 55 x7 60 x6 65 x5 75 x4 Chin-up x10 x8 x6 x4 x10 x8 x6 x4 x10 x8 x6 x4 x10 x8 x6 x4 Benchpress x7 x7 x6 x6 1:30 rest x7 x5 x6 x6 x7 x7 x6 x6 Cable Crossover 65 x7 70 x6 75 x6 80 x5 x7 x6 x6 x5 x7 x6 x6 x5 Drag curl 4x7 4x7 4x7 4x7 Week 5 Week 6 Week 7 Week 8 Tuesday - warm up % Reps % Reps % Rep % Reps Push Press 70 x6 75 x6 80 x5 85 x5 1:30 rest 70 x6 75 x6 80 x5 85 x5 70 x6 75 x6 80 x5 85 x5 70 x6 75 x6 80 x5 85 x5 Bent Over Rows 55 x7 60 x6 65 x5 70 x4 55 x7 60 x6 65 x5 70 x4 1:00 rest 55 x7 60 x6 65 x5 70 x4 55 x7 60 x6 65 x5 70 x4 Stiff Leg Deadlift x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 Overhead Press 65 x7 70 x6 75 x5 80 x4 1:00 rest 65 x7 70 x6 75 x5 80 x4 65 x7 70 x6 75 x5 80 x4 Curl-ups x30 x30 x30 x30 x30 x30 x30 x30 x30 x30 x30 x30 Tricep Curls 4x7 4x7 4x7 4x7 5 Week 6 Week 7 Week 8 Week Wednesday - warm up % Reps % Reps % Reps % Reps Upright Row 65 x7 70 x6 75 x5 80 x4 1:30 rest 65 x7 70 x6 75 x5 80 x4 65 x7 70 x6 75 x5 80 x4 65 x7 70 x6 75 x5 80 x4 Goblet squat 60 x6 65 x5 70 x5 75 x4 60 x6 65 x5 70 x5 75 x4 1:00 rest 60 x6 65 x5 70 x5 75 x4
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5 Running Head: Specific Training Plan: Part Two 60 x6 65 x5 70 x5 75 x4 Pull ups x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 x7 x6 Lunges x9 x7 x8 x6 1:00 rest x9 x7 x8 x6 x9 x7 x8 x6 Seated Cable row x9 x6 x6 x6 x9 x6 x6 x6 x9 x6 x6 x6 Skullcrusher 4x7 4x7 4x7 4x7 Week 5 Week 6 Week 7 Week 8 Thursday - warm up % Reps % Reps % Reps % Reps Wide Grip Bench press 70 x6 75 x7 80 x5 85 x5 2:30 rest 70 x6 75 x7 80 x5 85 x5 70 x6 75 x7 80 x5 85 x5 70 x6 75 x7 80 x5 85 x5 Flat press 65 x7 70 x6 75 x6 80 x4 65 x7 70 x6 75 x6 80 x4 1:00 rest 65 x7 70 x6 75 x6 80 x4 65 x7 70 x6 75 x6 80 x4 Reverse Hollow Rock x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 x12 Standing shoulder press 65 x7 70 x5 75 x6 80 x4 1:00 rest 65 x7 70 x5 75 x6 80 x4 65 x7 70 x5 75 x6 80 x4 Kettleball Swing x7 x8 x6 x6 x7 x8 x6 x6 x7
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