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Andrew Bourgeois 09
Andrew Bourgeois 09
Andrew Bourgeois 09
FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 1 (7/13- 7/17 ) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 INCLINE BENCH PRESS BAND CIRCUIT 1 x 12 CLEAN PULL
6x 4x 4x 4x @ 81% 4 WAY NECK 1 x 12 5x 4x 4x @ 75% SCAPULAR BAND PULLS 1 x :10 ea 2x4
194 DB SERRATUS PUNCHES 1 x 20 165 SH PRO/RET ON BOSU BALL 1 x 12
BENCH PRESS BARBELL STEP UPS CORE HANG CLEAN
5x 4x 4x 3x @ 81% CORE 2x4 ABDOMINAL HARNESS 2 x 25 6x 4x 4x 4x @ 68%
237 MED BALL TOE TOUCHES 1 x 50 LAT LYING SIDE LIFTS 1 x 25 ea 163
SQUAT S. B. DIAGONAL CRUNCHES 1 x 25 ea DB BENCH PRESS GLUTE HAM RAISE 1 x 15 STOP & STAB BENCH PRESS
5x 5x 3x 3x 3x 2x @ 81% EXPLOSIVE LOW BACK HYPERS 1x15 5x 4x 4x BOSU AQUAMAN 1 x 15 5x 4x 4x @ 68%
182 GLUTE HAM RAISE 1 x 15 199
DB ISO ROW EZ BAR TRICEPS PAUSE SQUAT
4 x 8 each arm FUNCTIONAL BALANCE 3 x 12 FUNCTIONAL BALANCE 5x 5x 3x 3x 3x 2x @ 68%
SB DB SHOULDER PRESS (alt) 1x12 ea STEPPING STONES 1 x 6 each 153
ISOLATERAL LEG CURL BOSU 1 LEG MB PUNCH 1 x 15 each BAND SPEED LEG CURL SB HIP ROLL OUTS 1 x 5 WIDE GRIP LAT PULL DOWNS
8x 6x 6x 5x 5x 3x SL PRONE PIKE PRESS 1 x 10 ea lg 1 x 20 ACYCLIC 2 ARM LOCKOUT x 1:00 3x6
REVERSE LEG CURLS 1 x 20
FAT BAR CURLS KETTLEBELL BARBELL LUNGES ANAEROBIC PLYOMETRICS RDL
4 x 10 RUSSIAN HAYBAILERS 4 x 10 each 1 x 20 MED BALL CHEST DROPS 1 x 20 4 x 10
KB PUNCH 4 x 10 each MED BALL SHOULDER DROPS 1 x 20 PLYOMETRICS
TURKISH GET UPS 4 x 3 ea direction POST DELT SEAT. MB CHEST PASS 1 x 10 (ea lg) vertical pushups x10-
3 BY 3'S ( 4 sets each arm) 2 x 15 SEAT. MB OVERHEAD TOSS 1 x 20 sidehop to squat jump x5 each dir.
PLYOMETRICS High Pulls x 4 EXPLOSIVE BAND ROWS 2 x 20 behind back clap pushups 1 x 10
plyo pushups 1x10-box push ups 1x10 GRIP FLIPS 4 x 10 each arm GLUTE HAM RAISE 1 x 20 REST CONDITIONING
mb overhead pass 1x10-KB punchx10 PLYOMETRICS SQUAT JUMPS 2 x 15 2 FULL GASSERS :38/41/43 (2:00)
CONDITIONING SPEED AND AGILITY Barbell squat jumps x5 speedbox x5 SPEED BOX JUMPS 2 x 15 4 x 1/2 GASSERS 18/16/14 (:40)
2 x 120 yd SHUTTLE :20-24 sec. (1:1) lat. indepth box jumps x10 BAND SPEED SQUATS 1 x 20 FLEXIBILITY
3 x 400's :60-:80 6x100's :13-:16 (1:1) plate dot drill x:20 BAND HIP THRUST 1 x 15
FLEXIBILITY CONDITIONING DEEP BOX JUMPS 1 x 15
MILE RUN MB SQUAT AND SHOOT 1 x 10
6:05 - 7:05 SPEED AND AGILITY
FLEXIBILITY CIRCUIT
AS PRESCRIBED IN FLEXIBILITY
EXPLANATION
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 2 (7/20 - 7/24) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS 4 WAY ANKLE 1 x 12 INCLINE BENCH PRESS 4 WAY ANKLE 1 x 12 CLEAN PULL
4x4 @ 84% 4 WAY NECK 1 x 12 4x 3x 3x @ 79% 4 WAY NECK 1 x 12 2x3
202 PUSHUP PLUS ON BOSU 1 x 12 174 DB SERRATUS PUNCHES 1 x 20
BENCH PRESS DB BENCH PRESS CORE HANG CLEAN
3x 3x 2x 1x @ 84% CORE 4x 3x 3x PATNER SIT UP & PASS 2 x 25 4x 4x 4x 4x @ 68%
246 SWISS BALL ABS 1 x 50 BAND 180's 1x 25 163
SQUAT DB SIDE BENDS 1 x 25 each side TRICEP PUSHDOWNS EXPLOSIVE LOW BACK HYPERS 1x15 STOP & STAB BENCH PRESS
3x 3x 2x 2x 1x 1x @ 84% LOW BACK HYPERS 1 x 15 3x6 GLUTE HAM RAISE 1 x 15 4x 3x 3x @ 68%
189 SWIMMING ON KNEES 1 x 15 199
DB ISO ROW POST DELT PAUSE SQUAT
4 x 6 each arm FUNCTIONAL BALANCE 2 x 15 FUNCTIONAL BALANCE 3x 3x 2x 2x 1x 1x @ 68%
BOSU DB BENCH 1 x 12 each BOSU SL SQUATS 1 x 10 ea(alt fr/bk) 153
ISOLATERAL LEG CURL BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20 BOSU 1 LEG MB PASS 1 x 15 each WIDE GRIP LAT PULL DOWNS
6x 5x 5x 5x 3x 3x BOSU LUNGES 1 x 15 (each) BOSU 1 ARM LOCKOUT 1 x:30 each 3x6
BOSU LATERAL LUNGES 1 x 15 each REVERSE SINGLE LEG CURLS 1 x 15
KETTLEBELL ANAEROBIC PLYOMETRICS RDL
RUSSIAN HAYBAILERS 4 x 10 each MED BALL CHEST DROPS 1 x 20 4 x 10
KB PUNCH 4 x 10 each MED BALL SHOULDER DROPS 1 x 20 PLYOMETRICS
TURKISH GET UPS 4 x 3 ea direction SEAT. MB CHEST PASS 1 x 10 (ea lg) vertical pushups x10-
3 BY 3'S ( 4 sets each arm) SEAT. MB OVERHEAD TOSS 1 x 20 sidehop to squat jump x5 each dir.
PLYOMETRICS High Pulls x 4 EXPLOSIVE BAND ROWS 2 x 20 behind back clap pushups 1 x 10
S&S bench x5 & 10 MB drops GRIP FLIPS 4 x 10 each arm REST CONDITIONING
1arm plyo pushupx5e-KB punchx10e PLYOMETRICS SQUAT JUMPS 2 x 15 2 FULL GASSERS :38/41/43 (2:00)
CONDITIONING SPEED AND AGILITY Barbell squat jumps x5 speedbox x5 SPEED BOX JUMPS 2 x 15 4 x 1/2 GASSERS 18/16/14 (:40)
1 MILE RUN lat. indepth box jumps x10 BAND SPEED SQUATS 1 x 20 FLEXIBILITY
6:00-7:00 plate dot drill x:20 BAND HIP THRUST 1 x 15
FLEXIBILITY CONDITIONING DEEP BOX JUMPS 1 x 15
5 STEPS MB SQUAT AND SHOOT 1 x 10
SPEED AND AGILITY
FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 3 (7/27 - 7/31) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP WARM UP WARM UP WARM UP WARM UP
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
HANG CLEANS BAND CIRCUIT 1 x 12 INCLINE BENCH PRESS BOSU BAND CIRCUIT (1 lg) 1 x 12 CLEAN PULL
3 x 6 @ 76% SHOULDER PRO/RETRACTION 1 x 12 3 x 5 @ 69% 4 WAY NECK 1 x 12 2x3
182 HUGHSTONS 1 x 12 each arm 152 PUSHUP PLUS ON BOSU 1 x 12
BENCH PRESS DB BENCH PRESS CORE HANG CLEAN
3 x 5 @ 76% CORE 3x6 PATNER SIT UP & PASS 2 x 25 3x6 @ 67%
223 MED BALL SIT UPS 1 x 25 BAND 180's 1x 25 161
SQUAT RESISTIVE ABDOMINALS 1 x 25 each TRICEP PUSHDOWNS EXPLOSIVE LOW BACK HYPERS 1x15 STOP & STAB BENCH PRESS
3 x 6 @ 76% GLUTE HAM RAISE 1 x 15 3x6 GLUTE HAM RAISE 1 x 15 3x6 @ 67%
171 SUPERMAN 1 x 15 196
REVERSE GRIP LAT PULL DOWNS POST DELT PAUSE SQUAT
4x6 FUNCTIONAL BALANCE 2 x 15 FUNCTIONAL BALANCE 3x6 @ 67%
BOSU DB BENCH 1 x 12 each BOSU SL SQUATS 1 x 10 ea(alt fr/bk) 151
ISOLATERAL LEG CURL BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20 BOSU 1 LEG MB PASS 1 x 15 each WIDE GRIP LAT PULL DOWNS
3x5 BOSU LUNGES 1 x 15 (each) BOSU 1 ARM LOCKOUT 1 x:30 each 3x6
BOSU LATERAL LUNGES 1 x 15 each REVERSE SINGLE LEG CURLS 1 x 15
KETTLEBELL KETTLEBELL RDL
3 BY 3'S ( 4 sets each arm) RUSSIAN HAYBAILERS 4 x 10 each 4 x 10
High Pulls x 4 KB PUNCH 4 x 10 each PLYOMETRICS
GRIP FLIPS 4 x 10 each arm TURKISH GET UPS 4 x 3 ea direction vertical pushups x10-
sidehop to squat jump x5 each dir.
PLYOMETRICS SPEED AND AGILITY SPEED AND AGILITY behind back clap pushups 1 x 10
S&S bench x5 & 10 MB drops CONDITIONING
1arm plyo pushupx5e-KB punchx10e PLYOMETRICS 8 STEPS
CONDITIONING Barbell squat jumps x5 speedbox x5
TWO QTRS. OF SPRINTS lat. indepth box jumps x10 FLEXIBILITY
plate dot drill x:20
FLEXIBILITY CONDITIONING
MILE RUN
5:55 - 6:55
FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL MAX STRENGTH SQUAT 225 OFF SEASON
CLEAN 240 PHASE 3 WEEK 4 (5/11 - 5/15) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION INJURY PREVENTION
POWER CLEANS BAND CIRCUIT 1 x 12 INCLINE BENCH PRESS BOSU BAND CIRCUIT (1 lg) 1 x 12 CLEAN PULL
6x 4 x 4x 4x @ 83% SHOULDER PRO/RETRACTION 1 x 12 3x 2x 2x @ 82% 4 WAY NECK 1 x 12 2x3
HUGHSTONS 1 x 12 each arm PUSHUP PLUS ON BOSU 1 x 12
BENCH PRESS DB BENCH PRESS CORE HANG CLEAN
3x 2x 2x 1x @ 83% CORE 3x3 PATNER SIT UP & PASS 2 x 25 6x 4x 4x 4x @ 69%
MED BALL SIT UPS 1 x 25 BAND 180's 1x 25
SQUAT RESISTIVE ABDOMINALS 1 x 25 each POST DELT EXPLOSIVE LOW BACK HYPERS 1x15 STOP & STAB BENCH PRESS
5x 3x 2x 2x 2x 1x @ 83% GLUTE HAM RAISE 1 x 15 2 x 15 GLUTE HAM RAISE 1 x 15 3x3 @ 69%
SUPERMAN 1 x 15
REVERSE GRIP LAT PULL DOWNS PAUSE SQUAT
4x6 FUNCTIONAL BALANCE FUNCTIONAL BALANCE 5x 3x 2x 2x 1x @ 69%
BOSU DB BENCH 1 x 12 each BOSU SL SQUATS 1 x 10 ea(alt fr/bk)
ISOLATERAL LEG CURL BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20 BOSU 1 LEG MB PASS 1 x 15 each RDL
6x 5x 5x 3x 3x 2x BOSU LUNGES 1 x 15 (each) BOSU 1 ARM LOCKOUT 1 x:30 each 4 x 10
BOSU LATERAL LUNGES 1 x 15 each REVERSE SINGLE LEG CURLS 1 x 15
KETTLEBELL KETTLEBELL
3 BY 3'S ( 4 sets each arm) RUSSIAN HAYBAILERS 4 x 10 each
High Pulls x 4 KB PUNCH 4 x 10 each PLYOMETRICS
GRIP FLIPS 4 x 10 each arm TURKISH GET UPS 4 x 3 ea direction vertical pushups x10-
sidehop to squat jump x5 each dir.
PLYOMETRICS SPEED AND AGILITY SPEED AND AGILITY behind back clap pushups 1 x 10
S&S bench x5 & 10 MB drops CONDITIONING
1arm plyo pushupx5e-KB punchx10e PLYOMETRICS 8 HILLS
CONDITIONING Barbell squat jumps x5 speedbox x5 2:30 - 3:00 BOTTOM TO TOP
MILE RUN lat. indepth box jumps x10 FLEXIBILITY
5:50 - 6:50 plate dot drill x:20
FLEXIBILITY CONDITIONING
2 Full Gassers :38 - 43 (2min rest)
4 Half Gassers :14 - 18 (:40 rest_
Combination run (GIANT tempo)
FLEXIBILITY CIRCUIT
BENCH 293 2009 VIKING FOOTBALL
SKILL PRE MAX SQUAT 225 OFF SEASON
CLEAN 240 PREMAX WEEK 1 (5/18 - 5/22) ANDREW BOURGEOIS 5.91
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ WARM UP - PU - MC-JJ
STRETCH STRETCH STRETCH
WEIGHTS INJURY PREVENTION
BAND CIRCUIT 1 x 12 INCLINE BENCH PRESS ACTIVE REST
SHOULDER PRO/RETRACTION 1 x 12 3x 2x 2x @ 82%
HUGHSTONS 1 x 12 each arm
DB BENCH PRESS
CORE 3x3 MAX IN 3 DAYS
MED BALL SIT UPS 1 x 25
RESISTIVE ABDOMINALS 1 x 25 each POST DELT
GLUTE HAM RAISE 1 x 15 2 x 15
SUPERMAN 1 x 15
CLEAN PULL
FUNCTIONAL BALANCE 3x3
BOSU DB BENCH 1 x 12 each
BOSU STANDING SQUATS x 1:00 GLUTE HAM RAISE 1 x 20
BOSU LUNGES 1 x 15 (each)
BOSU LATERAL LUNGES 1 x 15 each
KETTLEBELL
RUSSIAN HAYBAILERS 4 x 10 each
KB PUNCH 4 x 10 each
PLYOMETRICS TURKISH GET UPS 4 x 3 ea direction
S&S bench x5 & 10 MB drops 3 BY 3'S ( 4 sets each arm)
1arm plyo pushupx5e-KB punchx10e High Pulls x 4
CONDITIONING GRIP FLIPS 4 x 10 each arm
5 1/5's PLYOMETRICS
combination run (small tempo) SPEED AND AGILITY Barbell squat jumps x5 speedbox x5
FLEXIBILITY lat. indepth box jumps x10
plate dot drill x:20
CONDITIONING
10 x 40'S
FLEXIBILITY CIRCUIT