Weights I

1
Weights I II Workout and Schedule
Monday through Friday Warm up 10 mins. Lift 40
mins. Stretch 10 mins. Total Workout 60
mins. Stretch may be replaced with more lift
time on certain days

• Monday-Strength Day
• Clean Progression
• BB Bench 4 x 6
• BB Squat 4 x 6
• BB Power Clean 4 x 6
• Core-30 seconds each
• Thinkers
• Side Bridges (both sides)
• Supermans
• Weighted Dips 2 x 10 Pull ups 2 x 10
• Stretch

• Wednesday-Endurance Day
• Form Running
• 10s, 20s, 40s
• Ladders
• Pro Agility
• Incline 3 x 12
• Lunges 3 x 12 (each leg)
• Leg Curls 3 x 12
• 3-way shoulder 3 x 6, 6, 6
• Bent Over Rows 3 x 12

• Friday-Power Day
• Dynamic Warm Up
• Hang Clean w/ Push Press 5 x 12, 10, 8, 6, 4
• Front Squats 5 x 12, 10, 8, 6, 4
• DB Bench 5 x 12, 10, 8, 6, 4
• Core-Medicine Balls
• Chest Pass x 10
• Overhead Pass x 10
• Hip Hitters x 10
• Legs up x 10
• Side Throws x 10
• Stretch

• Thursday-Strength/Power Day
• Snatch Progression
• BB Bench 4 x 8
• BB Squat 4 x 8
• BB Power Clean 4 x 8
• Core-Sit Ups 4 x max -50
• One Armed Rows 4 x 8
• Stretch

• Tuesday-Endurance Day
• Dynamic Warm Up/Form Run
• 10s, 20s, 40s
• Pyramids-5, 10, 15 x 5
• Plyos
• Angle Push Ups 3 x 5-10
• Step Ups 3 x 6 (each leg)
• Snatch Squats 3 x 12
• Military 3 x 12