Name Date Week Day

Complete Strength 03/27/17 1 1

Order Warm-up Sets Reps Work Rest Notes:

Piriformis Stretch 1 30 sec e
Iron Crosses 1 16t
Supine Bridge with Alt Reach 1 16t
Superman 1 15
Prone T's 1 15
Inchworm 2 10
Triangle 2 5e
Gate Swings 2 10

Movement Exercise Sets Reps Work Rest Tempo Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
Power Dev SA Db Snatch (KB DLHP) 3 4e/8
Core TRX Fallout ((BW Crunch) 3 10

Quad Dominant SA KB Front Squat (light KB squat (bench if needed( 3 8e/8

Horizontal Pull D BB Benbt-over Row (Supported Db Row) 4 5t/8

Hip Dominant Omit

Vertical Press Standing BB Shoulder Press (DB Press seated if needed) 4 5,5,4,4/8

Alt (C2) KB Around the World 3 8e

Alt

Order Finisher Sets Reps Work Rest Notes:

Russian Twists/X Climber 4 each 20 s 10s (Plank For Beginners; feet down
on russian twist)