Your Estimated MAX:

Monday Feb 24,2014 TEAM

SQUAT:

BENCH PRESS:

POWER CLEAN:

Notes:
Wed Feb 26, 2014 Thursday Feb 27,2014
Ach reps

Tuesday Feb 25, 2014 TEAM TEAM

WT Ach reps

reps

reps

WT

Ach reps

reps WT

TEAM

1.CORE

1.CORE
Land Mine Push Press
SUPERSET WITH 6 6 6 20 20

1. CORE

1.CORE
reps WT

Back Squat
SUPERSET WITH

8w 6w 4 4

OH Squat
SUPERSET WITH

10 10 10 10 10 4 4 2 2

Power Snatch
SUPERSET WITH

4 4 4 15 15 15

KB Hip Ext #1

Partner Neck
(Flex/Ext)

BB Shrugs #1 Front Squat

TEST---- 4
Lat Pull Down
(underhand or wide grip) 10w 10w 8 8

20

#1

(Lateral)

Bench Press

8w 6w 4 4

Power Clean

8w 8w 5 5

#1 DB Split Squat
SUPERSET WITH

10e 10e 10e 8 8

SUPERSET WITH

2 8 8 8 8

SUPERSET WITH

5
10w 10w 8

Single Leg RDL

8e 8e 8e

Revese Rows #2
(In Racks) (Weighted Vest)

DB Shoulder Press (Standing) #2

Seated Rows

#2

8 15 15 15 10 10

8e

#2

BB Calf Raises
SUPERSET WITH

DB Low Incline
SUPERSET WITH

6 6 6 10 10

YTWL's
(10 each way)
SUPERSET WITH

10 10

Pull Ups
SUPERSET WITH

8 8 8 12 12 12 8e 8e 8e 10 10 10

Reverse Flys #3

Glute/Ham Raise #3

Hang Ab Series knees

25

#3

10

10

DB Pull Over
SUPERSET WITH

8 8 8 8 8 8

15 12 8 8 8

#4

Push Ups Bosu Push Ups Med Ball Push Ups

SUPERSET WITH

20 20

Land Mine Twists

#3
DB Step Up
SUPERSET WITH

side/side 10 e pikes 15
10 10

Back Ext. (Med Ball Toss)

Bicep Curls #4

Upright Rows

Tricep Pressdown

Extras: Post Steach and Roll

#4

#4
Extras: DB bicep Curls 3x12

Extras: Post Steach (Chest) and Roll

SB Leg Curls 2x12

27,2014
Ach reps

s 2x12