"There's a lot of blood, sweat, and guts between dreams and success.

" - Bear Bryant

1. Foam Roll (if early) 1. Foam Roll (if early)
2. Knee-Over-Toe Lunges (add plates to desired height) Add Weight on 2nd and 3rd Set (6 reps ea) 2. Banded Shoulder Prehab (External and Internal Rotations) 3setx10ea
Band Hamstring Stretch 2x20sec ea 2x20sec ea 2x20sec ea 2x20sec ea Pipe or Band Shoulder Rolls 2x20sec 2x20sec 2x20sec 2x20sec
Mini Band Monster Walk (In-Stance) 2x6ea 2x6ea 2x6ea 2x6ea DB Cuban Press 2x6 2x6 2x6 2x6
Cossack Squats (For Stretch) 2x8ea 2x8ea 2x8ea 2x8ea Prone I-W-Y 2x8 2x8 2x8 2x8
Day #1: Lower Body 9-Sep 16-Sep 23-Sep 30-Sep Day#2: Upper Body 11-Sep 18-Sep 25-Sep 2-Oct
UNDER 150 (Gold Warm-Up, Green Active) 6 6 6 6 IF NEW TO CLEANS (Gold Warm-Up, Green Active) 4 4 4 4
Hex Bar Dealift w/Kneeling Jump to Vertical (working sets)x3 6 6 6 6 BB Explosive Shrugs 4 4 4 4
Explode UP and :05 seconds Down Start w/ BB on ground and learn to clean over the weeks
OVER 150 8 8 6 8 KNOW HOW TO CLEAN 5 4 4 4
BB Back Squat w/Kneeling Jump to Vertical (working sets)x3 8 6 6 6 Power or Hang Clean w/ Banded Push-Ups (active sets)x10 4 4 3 3
Wk: 1&2 :03 Pause at Bottom; Wk: 3&4 Box Squat 6 6 4 4 Wk: 1&2 :03 Pause at or above knee; Wk: 3&4 Deadlift to Clean 4 4 3 2
Wrist Curls 2x10ea 2x10ea 2x10ea 2x10ea KB Windmill 2x6ea 2x6ea 2x6ea 2x6ea
1/2 Kneeling Hip Floss 2x5ea 2x5ea 2x5ea 2x5ea Banded Pull Down and Apart 2x12 2x13 2x14 2x14
Kneeling Wrist Mobility 2x5 2x6 2x7 2x8
UNDER 150 8ea 6ea 6ea 8ea 8 10 8 6
DB Bench
DB Lunge Variation 8ea 6ea 6ea 6ea 6 8 6 6
Wk 1 = DB Step-Up; Wk 2 = DB WL; Wk 3&4 = Bulgarian SS 8ea 6ea 4ea 4ea 6 8 6 4
OVER 150 Wk 1 = :05 Ecc Down; Wk 2 = SA DB Bench; Wk 3 = Incline SA; Wk
Front Rack BB Split Squat 4 = SA :05 Ecc
SHOULD BE HEAVY!
SL Hip Bridge (w/ DB or w/ PB or w/ BW) :02 sec hold at top 3x6ea 3x7ea 3x8ea 3x8ea Banded or Cable Face Pulls 3x14 3x12 3x12 3x10
Knees to Chest (Add Plate if possible) 3x10 3x15 3x15 3x20 Plated or BW Supermans 3x10 3x10 3x10 3x10
Butterfly or Groin Stretch (Weighted) 3x20sec 3x20sec 3x20sec 3x20sec Banded Bully Stretch 3x20 sec ea 3x20 sec ea 3x20 sec ea 3x20 sec ea
12 10 15 12
Row
12 8 15 10
FINISHER (IF TIME ALLOWS): 10 8 15 8
Sled Push and Pulls (Push is Quick and Pull is Slow) x2 Wk 1 = Bent-Over SA DB Rows; Wk 2 = Double Elevated Bench
Rows; Wk 3 = TRX BW Rows; Wk 4 = BB Inverted Rows

Rack Pistol Squats (over weeks, let go of rack and add weight) 2x8ea 2x8ea 2x8ea 2x8ea 1/2 Kneeling Landmine Press 3x8ea 3x8ea 3x8ea 3x8ea
Nordic Curl w/Partner (Ecc or Start at Bottom or Full) 2x7 2x8 2x9 2x10 Pull-Ups 3x5 3x5 3x5 3x5
Couch Stretch 2x30sec ea 2x30sec ea 2x30sec ea 2x30sec ea Scap Wall-Slides (add weight if desired) 3x6 3x6 3x6 3x6

Mobility and Core on own time (x2) a week. Look to get in the Sauna (x2) a week. FINSIHER (If Time Allows): Shoulder Giant Card or Arm Pump Card

Conditioning (x1) or (x2) a week: 20 minutes on Stationary Bike (in Rec)-5 minutes warm-up, and 15 Conditioning (x1) or (x2) a week: Assault Bike for 8 minutes. 30 seconds slow, 15 second sprint
minutes on 80% of Max Wattage. until completion of 8 minutes. OR Sprint a Mile.

NOTES: NOTES: