September 23, 2011

This is a great little video clip that was shared with my by Bruce Carbert (Sports Performance Chinook High School).  I love the clip and thought I would share it with all of you.


Program 1 (This week individuals should be working Tabata numbers they determined in week 1)

Week 2 of 3 of 4 day Tabata Routine
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 (Starting weights for week 2 should be established from week 1 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
Week 2 of 3
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 (Conquest)
A. Press 5sets of 5 reps (5,1,5,1 Tempo)
B. 12 - 9 - 6 - 3
Push Press 105/75
Strict Pull Ups

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