Warm Up Outline (10-20min)

Warmup (10-15mins.)

Foam roll

Active warmup

- Pass Thrus 20

- Step Ups 1x5ea.

Dynamic warmup

- Frankensteins 1x10ea.

- Walking Half Butterfly + Lunge + Twist 1x5ea.

- 2 Hands 1 Foot + Reverse Lunge + Hand to Opp. Heel Touch 1x5ea.

- High Knee + Lateral Spiderman 1x5ea.

- Hop Ups 1×5

Joint Mobility

- Prisoner Walk 2x6ea. way

- Shoulder Joint Distraction w/Resistance Band 2x10ea.

Muscle Activation

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Shoulder Extension 2x20ea.

- Scaption 2x20ea.

Core

- Hyper Extensions 3×10

- Supine Extended Hold 3×10

Speed, Agility, & Quickness (15-20mins.)

- Straight Leg Shuffle

- Wall Drills (Acceleration Marches)

- Four Point Pop Up

- 15yrd Turn Drill

- Plyo Push Ups

- Forward Roll Over Shoulder to Ball Catch

Strength (30-40mins.)

- Back Squat 5@60%, 5@70%, 6-8×5@85%

- Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)

- Bench Press 5@60%, 5@70%, 6-8×6@85%

- Med Ball Wall Chest Pass 6-8×5 (perform 1 set of med ball passes immediately following each set of bench press @ 85%)

- BOR 5@60%, 5@70%, 6-8×7@85%

-Transverse Twist + Toss w/Med Ball 6-8×5 (perform 1 set of med ball toss immediately following each set of BOR @ 85%)

- Deadlift 5@60%, 5@70%, 6-8×8@85%

- Box Jumps 6-8×5 (perform 1 set of box jumps immediately following each set of deadlift @ 85%)

- BB Curls 3×12

- BB skull crusher 3×12

Cool Down

- Static Stretching 10-15mins.

Evidently the secret to nailing more bench press reps than I could do a week ago is being called stud.  Maybe because I never played sports I never really had nicknames growing up. So I’ve gotten a little thrill out of the casual nicknames I get at the gym — ‘killer’ and ‘big guns’ among my favorites.

Today I was meant to do three sets of 12 reps at 70% of 1-rep max on bench. Last week doing three sets of 10 I failed on #10 on the last set. So I was apprehensive about making 12 reps today. Visiting coach Max was there to spot though, and he stood ready, prepared to grab the bar if needed.

A word about Max. Within five minutes of meeting for the first time he’d asked what I can bench, squat and deadlift, how much I weigh, and what the exact color of my urine is. Not exactly cocktail party conversation, perhaps, but I didn’t find it odd in the slightest to have this conversation after completing one of his workouts. Now that he knew my vitals he could help me achieve my goals. And one of them is to get to triple digits on my bench.

So though he was there for my safety, he was also there for inspiration, reminding me to keep my form correct, telling me when to speed up, and in general, rooting for me.  Getting wavery towards the end of each set, I slowed down and began to doubt I could keep getting that weight up. But there’s no room for doubt with a booming “You got it, stud!” coming from above your head. You’re calling me a stud, well, I just have no choice but to lift that weight, and do it again, and again. So I nailed all 12 reps on all three sets, getting 7 more reps than I was able to last week. Maybe I am a stud, after all!

Read more…..

Rest

Warmup (5-10mins.)

Foam Roll

Joint Mobility

- Therapy Squats 3×5

- OH Scapula Throws w/Swiss Ball 3×10

Muscle Activation

- Shoulder Extension 2x20ea.

- Scaption 2x20ea.

- Serratus Press 2×20

- Shoulder External Rotation 2x20ea.

- Posterior w/Retraction 2x20ea.

Core Activation

- Lever Abdominals w/Med Ball 3×10

- Plank 3x30sec. w/plate on back

Functional Movement

- Bar Warmup

- Deadlift+RDL+BOR+MC+FS+Press+Good Morning 1x5ea.

- Sn. Deadlift+HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.

Olympic Lift Training (30-40mins.)

- Snatch 2@60%, 2@70%, 2@75%, 3×2@80%

- Clean 2@60%, 2@70%, 2@75%, 3×2@80%

- Jerk 2@60%, 2@70%, 2@75%, 3×2@80%

Core Training

- Full GHD Sit Ups 3×10

- GHD Extensions 3×10

Plyometrics Training (10-15mins.)

- Med Ball Scoop Toss 3×3

- Single-Leg Stride Jump 3×5

- Knee-Tuck Jump 3×3

- Incremental Vertical Hop 3×3

- Quick Leap 4×2

- Floor Kip 3×1

- Side Hop 4×6

- Single-Leg Hop Progression 3×5

- Depth Jump 4×3

- Depth Jump Leap 3×3

- Combination Jumps and Bounds 3×3

Cool Down (10-15mins.)

- Static Stretch

Warmup (10-15mins)

Foam Roll

Chinese Warmup

- Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)

Core Activation

- Hyper Row 3×10

- Medicine Ball High Low Seated Twists 3x10ea.

Muscle Activation

- Hand Stand Balance (look at toe to hand) 3x15sec.

- Hand Stand Lean & Pull Away 3x10sec.

- Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10

- Full Can 2x20ea.

- Lateral Raise Palm Down 2x20ea.

- Front Raise Palm Down 2x20ea.

- Reverse Throw 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

Bar Technique (20-30mins.)

- Barskie SD+HHMS+OH Squat 2×10

- Barskie HSP+HPS+DS 3×5

- Barskie Deadlift+HHMC+PP 2×10

- Barskie HCP+HPC+DC 3×5

- 3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

- 3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%

Resistance Training (10-15mins.)

- KB Swing 2×10

- KB Woodchops 2×10

- 1 Arm KB Snatch+OH Squat+Zotes Press 2x5ea.

- 2 Arm KB Snatch+OH Squat+Zotes Press 2x5ea.

- 1 Arm KB Clean+Front Squat+Press+Split Jerk 2x5ea.

- 2 Arm KB Clean+Front Squat+Press+Split Jerk 2x5ea.

- Turkish Get Up 2x5ea.

- KB Windmill+Curl+Press 2x10ea.

Gymnastics (10-15mins.)

- Archer Pull Up (Fit Up) 4×10

- Archer Push Up (Fit Up) 5×10

- Leg Swings 5×10

Cool Down (10-15mins.)

- 90′  OH Wall Sit 3x1min.

- Deadlift Static Hold 3x30sec.

- Static Stretching

Warmup (10-15mins.)

Foam roll

Active warmup

- Pass Thrus 20

- Step Ups 1x5ea.

Dynamic warmup

- Frankensteins 1x10ea.

- Walking Half Butterfly + Lunge + Twist 1x5ea.

- 2 Hands 1 Foot + Reverse Lunge + Hand to Opp. Heel Touch 1x5ea.

- High Knee + Lateral Spiderman 1x5ea.

- Hop Ups 1×5

Joint Mobility

- Prisoner Walk 2x6ea. way

- Shoulder Joint Distraction w/Resistance Band 2x10ea.

Muscle Activation

- Lateral Raise Palm Down 2x20ea.

- Shoulder Extension 2x20ea.

- Serratus Press 2x20ea.

- 2 O’Clock Shoulder Extension 2x20ea.

- Reverse Throw 2x20ea.

Speed, Agility, and Quickness (15-20 mins.)

- Star Drill (Sprint, Back Peddle, Shuffle)

- Bag Weave

- Med Ball Lateral Shuffle/Pass to Sprint

- Med Ball Wall Scoop Toss

- Four-Point Pop-Up to Ball Catch

Resistance Training (30-40mins.)

- Front Squat 5@60%, 5@70%, 6-8×5@85%

- Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of front squats @ 85%)

- Press 5@60%, 5@70%, 6-8×6@85%

- Wall Balls 6-8×6 (perform 1 set of wall balls immediately following each set of press @ 85%)

- One Arm Row 5@60%, 5@70%, 6-8×7@85%

- Transverse Twist + Toss w/Med Ball 6-8×7 (perform 1 set of transverse twist + toss immediately following each set of rows @ 85%)

- RDL 5@60%, 5@70%, 6-8×8@85%

- Box Jumps 6-8×8 (perform 1 set of box jumps immediately following each set of RDL @ 85%)

- DB Curls 3x12ea.

- DB Skull crusher 3x12ea.

Cool Down (10-15mins.)

- Static Stretch