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Level I Offseason Weight Program Summer 2015

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Level I Offseason Weight Program Summer 2015 Level I Offseason Weight Program Summer 2015 Week 1 Week 2 Week 3 Day 1 Day 1 Day 1 Hang Clean Pull 5x3 Hang Clean Pull 5x3 Hang Clean Pull 5x3 Leg Sweeps 3x5 Leg Sweeps 3x5 Leg Sweeps 3x5 SL TKE 3x15 SL TKE 3x15 SL TKE 3x15 DB SL Squat 10x6 DB SL Squat 9x6 DB SL Squat 8x6 Hip Circuit 1 3x5 Hip Circuit 1 3x5 Hip Circuit 1 3x5 BB Calf Raise 3x15 BB Calf Raise 3x15 BB Calf Raise 3x15 DB Deadlifts 5x5 DB Deadlifts 5x5 DB Deadlifts 5x5 Bench Lying Neck 3x10 Bench Lying Neck 3x10 Bench Lying Neck 3x10 4 Way ABS 4 Way ABS 4 Way ABS Day 2 Day 2 Day 2 Hang Snatch Pulls 5x3 Hang Snatch Pulls 5x3 Hang Snatch Pulls 5x3 Shoulder 2 3x5 Shoulder 2 3x5 Shoulder 2 3x5 1 Arm Rear Delt Raise 3x5 1 Arm Rear Delt Raise 3x5 1 Arm Rear Delt Raise 3x5 DB Incline Combo 10x6 DB Incline Combo 9x6 DB Incline Combo 8x6 OH Tricep Ext. 4x5 OH Tricep Ext. 4x5 OH Tricep Ext. 4x5 Skydiver 4x15s Skydiver 4x15s Skydiver 4x15s Bent Over Row 10x6 Bent Over Row 9x6 Bent Over Row 8x6 DB Curl Combo 4x5 DB Curl Combo 4x5 DB Curl Combo 4x5 AB Circuit 1 3x10 AB Circuit 1 3x10 AB Circuit 1 3x10 Fast Fingers x30s each Fast Fingers x45s each Fast Fingers x60s each Day 3 Day 3 Day 3 Below Knee Cln Pull 5x3 Below Knee Cln Pull 5x3 Below Knee Cln Pull 5x3 Hip Circuit 2 2x5 Hip Circuit 2 2x5 Hip Circuit 2 2x5 Wt. Hip Flexor 3x5 Wt. Hip Flexor 3x5 Wt. Hip Flexor 3x5 DB Front Squat 9x5 DB Front Squat 8x5 DB Front Squat 7x5 Partner:Band Abd/Add 3x5 Partner:Band Abd/Add 3x5 Partner:Band Abd/Add 3x5 SL Squat w/Reach 3x3 SL Squat w/Reach 3x3 SL Squat w/Reach 3x3 DB RDL 5x4 DB RDL 5x4 DB RDL 5x4 Bench Rev. Hyper 3x10 Bench Rev. Hyper 3x10 Bench Rev. Hyper 3x10 DB Rocking Calf 3x10 DB Rocking Calf 3x10 DB Rocking Calf 3x10 Hanging ABS x10 Hanging ABS x10 Hanging ABS x10 Day 4 Day 4 Day 4 Push Press 5x3 Push Press 5x3 Push Press 5x3 Palloff Press 3x10 Palloff Press 3x10 Palloff Press 3x10 Shoulder 1 3x5 Shoulder 1 3x5 Shoulder 1 3x5 Pull-Up Circuit 5x5 Pull-Up Circuit 5x5 Pull-Up Circuit 5x5 Hammer Curls 4x5 Hammer Curls 4x5 Hammer Curls 4x5 1 1/2 Lat Raise 4x5 1 1/2 Lat Raise 4x5 1 1/2 Lat Raise 4x5 Resist Pushup Circ 3x5 Resist Pushup Circ 3x5 Resist Pushup Circ 3x5 Superman 3x15 Superman 3x15 Superman 3x15 1 Arm OH Tricep Ext. 4x5 1 Arm OH Tricep Ext. 4x5 1 Arm OH Tricep Ext. 4x5 4 Min ABS 4 Min ABS 4 Min ABS Level I Offseason Weight Program Summer 2015 Week 4 Week 5 Week 6 Day 1 Day 1 Day 1 Hang Clean Comp 5x2 Hang Clean Comp 5x2 Hang Clean Comp 5x (2 Pull/1 High Pull) (1 Pull/2 High Pull) (1 Pull/2 High Pull) Partner ABB/ADD 3x5 Partner ABB/ADD 3x5 Partner ABB/ADD 3x5 Plate HF 3x5 Plate HF 3x5 Plate HF 3x5 SL Deadlift 9x5 SL Deadlift 8x5 SL Deadlift 7x5 DB Calf Raises 3x15 DB Calf Raises 3x15 DB Calf Raises 3x15 Bench Active Neck 4x15 Bench Active Neck 4x15 Bench Active Neck 4x15 Clean Pull (Floor) 5x3 Clean Pull (Floor) 5x3 Clean Pull (Floor) 5x3 Deadbugs 3x10 (3s pause) Deadbugs 3x10 (4s pause) Deadbugs 3x10 (4s pause) Day 2 Day 2 Day 2 Hang Sn Pull Comp 5x2 Hang Sn Pull Comp 5x2 Hang Sn Pull Comp 5x (2 Pull/ 1 High) (1 Pull/2 High Pull) (1 Pull/2 High Pull) Ret-Row-Rot-1/2 Press 3x5 Ret-Row-Rot-1/2 Press 3x5 Ret-Row-Rot-1/2 Press 3x5 Contra Raise 3x5 Contra Raise 3x5 Contra Raise 3x5 DB Floor Press 9x5 DB Floor Press 8x5 DB Floor Press 7x5 Tricep Kickback 4x5 Tricep Kickback 4x5 Tricep Kickback 4x5 DB Curls 4x5 DB Curls 4x5 DB Curls 4x5 Inverted Row 6x5 Inverted Row 6x5 Inverted Row 6x5 Super w/ft. Down 3x15 Super w/ft. Down 3x15 Super w/ft. Down 3x15 Plate Hold w/Rot. 3x30s Plate Hold w/Rot. 3x30s Plate Hold w/Rot. 3x30s AB Circuit 2 3x10 AB Circuit 2 3x10 AB Circuit 2 3x15 Day 3 Day 3 Day 3 3 Position Clean Pull 6x 3 Position Clean Pull 6x 3 Pos Clean High Pull 6x Hip Circuit 1 3x5 Hip Circuit 1 3x5 Hip Circuit 1 3x5 Lunge Matrix 3x3 Lunge Matrix 3x3 Lunge Matrix 3x3 BB Front Squat 8x4 BB Front Squat 7x4 BB Front Squat 6x4 Heel Tap Circuit 3x5 Heel Tap Circuit 3x5 Heel Tap Circuit 3x5 SL Squat w/Twist 3x3 SL Squat w/Twist 3x3 SL Squat w/Twist 3x3 BB RDL From Def 5x5 BB RDL From Def 5x5 BB RDL From Def 5x5 Super x/Hands Down 3x10 Super x/Hands Down 3x10 Super x/Hands Down 3x10 Alphabet (Upper/Lower)x2 Alphabet (Upper/Lower)x2 Alphabet (Upper/Lower)x2 Day 4 Day 4 Day 4 Power Jerk 5x3 Power Jerk 5x3 Power Jerk 5x2 Wt. I's Y's T's 3x5 Wt. I's Y's T's 3x5 Wt. I's Y's T's 3x5 Man Resist. Lat Raise 3x5 Man Resist. Lat Raise 3x5 Man Resist. Lat Raise 3x5 ISO Pull-Up Cir (3s) 5x5 ISO Pull-Up Cir (4s) 5x5 ISO Pull-Up Cir (4s) 5x5 Band Curl 4x5 Band Curl 4x5 Band Curl 4x5 BB Skull Crusher 4x5 BB Skull Crusher 4x5 BB Skull Crusher 4x5 BB Incline Bench 8x4 BB Incline Bench 7x4 BB Incline Bench 6x4 Wt. Hyper 3x10 Wt. Hyper 3x10 Wt. Hyper 3x10 Front Raise 4x5 Front Raise 4x5 Front Raise 4x5 1-10-1 Wt. Russian Twist 1-10-1 Wt. Russian Twist 1-10-1 Wt. Russian Twist Level I Offseason Weight Program Summer 2015 Week 7 Week 8 Week 9 Day 1 Day 1 Day 1 Hang Clean Comp 5x2 Hang Clean Comp 5x2 Hang Clean Comp 5x (2 High Pull/1 Clean) (2 High Pull/1 Clean) (3 Hang Clean) Pistol Squat 3x5 Pistol Squat 3x5 Pistol Squat 3x5 MB Squeeze 3x10 MB Squeeze 3x10 MB Squeeze 3x10 BB Front Squat 8x4 BB Front Squat 7x4 BB Front Squat 6x4 Hip Circuit 1 3x5 Hip Circuit 1 3x5 Hip Circuit 1 3x5 Pause Cln Pull (3s) 5x3 Pause Cln Pull (3s) 5x3 Pause Cln Pull (4s) 5x3 DB Rocking Calf 3x15 DB Rocking Calf 3x15 DB Rocking Calf 3x15 Man Resist Neck 4x15 Man Resist Neck 4x15 Man Resist Neck 4x15 Day 2 Day 2 Day 2 Hang Sn Pull Comp 5x2 Hang Sn Pull Comp 5x2 Hang Sn Pull Comp 5x (2 High Pull/1 Snatch) (1 High Pull/2 Snatch) (3 Hang Snatch) Shoulder 2 3x5 Shoulder 2 3x5 Shoulder 2 3x5 1 Arm Rear Delt. 3x5 1 Arm Rear Delt. 3x5 1 Arm Rear Delt. 3x5 BB Incline Bench 8x4 BB Incline Bench 7x4 BB Incline Bench 6x4 DB Curly Q's 4x5 DB Curly Q's 4x5 DB Curly Q's 4x5 Wall Slides 3x10 Wall Slides 3x10 Wall Slides 3x10 Wt. Inverted Row 5x5 Wt. Inverted Row 5x5 Wt. Inverted Row 5x5 Superman Jacks 3x15 Superman Jacks 3x15 Superman Jacks 3x15 BB Wrist Curls 4x30s BB Wrist Curls 4x30s BB Wrist Curls 4x30s 4 Min ABS 4 Min ABS 4 Min ABS Day 3 Day 3 Day 3 Clean Pull Comp. 5x2 Clean Pull Comp. 5x2 Clean Pull Comp. 5x (2 High Pull/1 Clean) (2 High Pull/1 Clean) (3 Power Clean) Band ABB/ADD 3x5 Band ABB/ADD 3x5 Band ABB/ADD 3x5 Band TKE 3x10 Band TKE 3x10 Band TKE 3x10 Back Squat 7x3 Back Squat 6x3 Back Squat 5x3 Hip Circuit 2 2x5 Hip Circuit 2 2x5 Hip Circuit 2 2x5 Spider Lunge w/Rot 3x3 Spider Lunge w/Rot 3x3 Spider Lunge w/Rot 3x3 Russian Lean 5x4 Russian Lean 5x4 Russian Lean 5x4 Opp. Arm/Leg Super 3x15 Opp. Arm/Leg Super 3x15 Opp. Arm/Leg Super 3x15 Day 4 Day 4 Day 4 Split Jerk 5x2 Split Jerk 5x3 Split Jerk 5x2 Shoulder Tap Series 3x3 Shoulder Tap Series 3x3 Shoulder Tap Series 3x3 Plate Halo 3x10 Plate Halo 3x10 Plate Halo 3x10 BB Bench Press 7x3 BB Bench Press 6x3 BB Bench Press 5x3 Wt. Dips 3x10 Wt. Dips 3x10 Wt. Dips 3x10 Concentration Curl 3x10 Concentration Curl 3x10 Concentration Curl 3x10 ECC Pull-Up Cir (3s) 5x5 ECC Pull-Up Cir (3s) 5x5 ECC Pull-Up Cir (4s) 5x5 Same Arm/Leg Super 3x15 Same Arm/Leg Super 3x15 Same Arm/Leg Super 3x15 Rev. Wt. Plank 3x30s Rev. Wt. Plank 3x30s Rev. Wt. Plank 3x30s.
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