ARAPAHOE WARRIORS TRACK STRENGTH

& CONDITIONING
MARCH 2 MARCH 20

Day One
Back Squats - 3x8-12 at 70-80%
RDLS 3x8-12
Bench Press - 3x8-12 at 70-80%
Barbell Bent-Over Row - 3x8-12
Standing Military Press on Stability Ball - 3x8-12
Day Two
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
Day Three
Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders (rear delt/side/front) - 3x1520 each exercise
Superset: Stability Ball Walk Outs - 3x15-20 + Triceps Extensions - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
MARCH 23 -28
BODY WEIGHT CIRCUIT 30 Sec Rest
Pushups - 5x10
Pull-ups 5x10
Forward Lunges 2x10 ea
Side Lunges 2x10 ea
Step-ups 6x10 ea
Situps- Your choice 100 reps

Standing Broad Jump- 5 x 3

Forward throws 3x10
Slams 3x10
MARCH 30 APRIL 17

Day One
Power Clean - 3x2-6 at 70-80%
Power Shrugs - 3x2-6 at 80-90%
Back Squats - 3x2-6 at 80-90%
Bench Press - 3x2-6 at 80-90%
Pull-Ups superset with Glute ham- 3xMax
Day Two
Dumbbell Hang Clean - 3x2-6 (at knees)
Snatch Pulls - 3x2-6 at 70-80% of Power Clean (at knees)
Front Squats - 3x2-6 at 80-90%
RDL -3x8
Incline Press - 3x2-6
Dumbbell Rows - 3x2-6
APRIL 20 MAY 8

Day One
Power Clean 5x2 at 60-70%
Clean Pulls 3x2 70-80&
Rack Squats - 3x2-6 at 80-90%
Bench Press - 4x2 at 80-90%
Pull-Ups superset with Band good-mornings- 3xMax
Day Two
Dumbbell Hang Clean - 3x2-6 (at knees)
Snatch Pulls - 3x2-6 at 70-80% of Power Clean (at knees)
Front Squats - 3x2-6 at 80-90%
Reverse Hypers - 3x10
Incline Press - 3x2-6
Dumbbell Rows - 3x2-6

WEEK OF STATE
BODY WEIGHT CIRCUIT