Sorry for yesterday. We are still having sever and firewall issues. Will it ever end? Yes, but your patience is appreciated. Here is yesterday and today as one post.
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 - Strength - Week 3 of 3
Day 1 Upper 1
Day 2 Lower 1
Day 3 OFF
Day 4 Upper 2
Day 5 Lower 2
Day 6 Sprint work -
Week 3 20 minutes 100 m sprint 100 m jog
Day 7 OFF
Upper One
A1 Incline Dumbbell Press 3x8-10 (3,1,2,1)
A2 Straight Barbell Curls 3x6-10 (2,1,1,1)
B1 1 ¼ Flat Flies 3x6-8 (3,1,2,1)
B2 Mid Back Shrug 3x6-8
C1 StandingOne Arm Barbell Press 3x4-6 (3,1,2,1)
C2 Cross Body Hammer Curls 3x6-8 (2,1,1,1)
D1 One Arm Dumbbell Rows 3x8-10 (3,1,1,1)
Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)
Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)
Program 3 - Conquest
Monday
A. Front Squat
- Find a 5 RM
- Use 5 RM number for 5 sets of 5 after completing each set of 5 add 10lbs and do 2 reps
eg. if you squat 200 x 5RM your sets would look as follows
200x5 - 210x2 for 5 sets
B. For Time
15-10-5
Power Clean 165/105
Ring Dips
Tuesday
A. Press
- Find a 5 RM
- Use 5 RM number for 5 sets of 5 after completing each set of 5 add 10lbs and do 2 reps
eg. if you squat 200 x 5RM your sets would look as follows
200x5 - 210x2 for 5 sets
B. Rounds in 10 minutes
10 KBS 55/35
10 Overhead anyway possible 105/75
C. Plank hold for time
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