March 2016 BBB Phase 1

Split Stance Falling Starts x6
A)
B1)
B2)
B3)
BB Bulgarian Split Squat

5/3/1
Date
Week
1
2
3
Sets
3
3
3
Reps
Rest
5
3
5,3,1
RDL
50%
Week
1
2
3
Sets
5
5
5
Reps
Week
1
2
3
Sets
4
4
4
Reps
10
10
10
Rest
60
60
60
Week
1
2
3
Sets
4
4
4
Reps
Rest
10
10
10
Rest
90
90
90
Hip Flexor Bands
Body Saws
10
10
10
Tempo
Set 1
145
160
170
Set 2
170
180
190
Set 3
190
205
215
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
MB Rotational Scoop Toss 4x6/side

A)
B1)
B2)
C1)
C2)
Bench Press
5/3/1
Date
255
Week
1
2
3
Sets
3
3
3
Reps
5
3
5,3,1
Rest
90
90
90
90
Week
1
2
3
Sets
5
5
5
Reps
10
10
10
Rest
90
90
90
Week
1
2
3
Sets
5
5
5
Reps
6
6
6
Rest
60
60
60
Week
1
2
3
Sets
4
4
4
Reps
10
10
10
Rest
60
60
60
Sets
4
4
4
Reps
8
8
8
Rest
60
60
60
Military Press
Pull-Ups
Face Pulls
Split Stance Anti-Rotational Chops

Week
1
2
3
Band Pull Aparts x50

UH BPA x50
Banded Shrugs x100
Banded OH Shrugs x50
OH DB Shrugs
DB Shrugs x50
Tempo
Set 1
165.75
178.50
191.25
Set 2
191.25
204.00
216.75
Set 3
216.75
229.50
242.25
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Half-Kneeling Starts x6
A)
Deadlift
Date
B)
C1)
C2)
415
Week
1
2
3
Sets
3
3
3
Reps
Rest
5
3
5,3,1
BB Bulgarian Split Squat

Week
1
2
3
Sets
5
5
5
Reps
Week
1
2
3
Sets
4
4
4
Reps
8
8
8
Rest
60
60
60
Week
1
2
3
Sets
4
4
4
Reps
Rest
10
10
10
Rest
60
60
60
Ab Wheel Roll-Outs
Prone Hip Flexor
8
8
8
Tempo
Set 1
269.75
290.50
311.25
Set 2
311.25
332.00
352.75
Set 3
352.75
373.50
394.25
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
A)
B1)
B2)
C1)
C2)
Military Press
5/3/1
Date
165
Week
1
2
3
Sets
3
3
3
Reps
5
3
5,3,1
Rest
90
90
90
Week
1
2
3
Sets
5
5
5
Reps
10
10
10
Rest
90
90
90
Week
1
2
3
Sets
5
5
5
Reps
8
8
8
Rest
60
60
60
Week
1
2
3
Sets
4
4
4
Reps
10
10
10
Rest
60
60
60
Week
1
2
3
Sets
4
4
4
Reps
20yds
20yds
20yds
Rest
60
60
60
Bench Press
1-Arm DB Rows
Face Pulls
1-Arm Suitcase Carry
Band Pull Aparts x50

UH BPA x50
Banded Shrugs x100
Banded OH Shrugs x50
OH DB Shrugs
DB Shrugs x50
Tempo
Set 1
107.25
115.50
123.75
Set 2
123.75
132.00
140.25
Set 3
140.25
148.50
156.75
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Tempo
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Set 5
Set 6
Set 7
Set 8
Rocking Frog x10

SS Adductor Rocks x10/side
4 Point Hamstrings x10/side
Roll-Over to V-Sit x10/side
Glutes x10/side
Hip Flexor Rocks x10/side
Couch Stretch x10/side
Quads x10/side
Cossack Squats x10/side
Hip Flexor w/Band Distraction x10/side
Shuffle x15yds/each way
Carioca x15yds/each way
A-Skipx15yds Down and Back
High Knees x15yds Down and Back
X-Band Walk x15 Sideways/Forward
40 Yd Build Ups
50%
60%
70%
80%
90%
100%

March 2016 BBB Phase 1

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Available Formats

March 2016 BBB Phase 1

Uploaded by

Copyright:

Available Formats

Split Stance Falling Starts x6

BB Bulgarian Split Squat

Hip Flexor Bands

MB Rotational Scoop Toss 4x6/side

Split Stance Anti-Rotational Chops

Band Pull Aparts x50

BB Bulgarian Split Squat

Prone Hip Flexor

1-Arm Suitcase Carry

Band Pull Aparts x50

Rocking Frog x10

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