June 19th, 2019

A. Barbell Complex - 3 Sets 5 DL 5 Bent Over Row 5 Hang Clean 5 Press B. Power Clean 3.3.3 (10 Second Rest) x3 C. 50 Rep Hypertrophy (Choose weights you can do 12-15 reps of) Bench Press DB Leaning Lateral Raise One Arm DB Row C. 12-10-8-6-4 Barbell Curls *5  Burpee Box Jumps … Continue reading June 19th, 2019

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June 18th, 2019

A. Back Squats (high bar) (low bar) 3 sets of 12 reps B. Rear-Foot Elevated Split Squats (see video demo) 3 sets of 12 reps (per leg) *Load with DB’s held by side, or barbell in “front-rack” position. Advanced trainees can use the “back-rack” loading option C. DB Lunges (one DB held at side, one DB held on … Continue reading June 18th, 2019

June 16th, 2019

Sprint Conditioning 8 sets of 50-meter sprints (1 minute rest between sets) 6 sets of 100-meter sprints (90 seconds rest between sets) 4 sets of 200-meter sprints (2 minutes rest between sets) 2 sets of 400-meter sprints (3-4 minutes rest between sets) Cool Down

June 12th, 2019

Sprint Conditioning 8 sets of 50-meter sprints (1 minute rest between sets) 6 sets of 100-meter sprints (90 seconds rest between sets) 4 sets of 200-meter sprints (2 minutes rest between sets) 2 sets of 400-meter sprints (3-4 minutes rest between sets) Cool Down