Monday, January 14th, 2013

Press Intense(Horizontal) + Upper Body Push(Vertical)/ Core + Lower Body Cond/Al End A. Close Grip Bench Press or DB Bench Press(if this is where you are at as of right now and by Coaches Discrection) @ 30×0, 8-10 reps x 3 sets, rest 2...

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Wednesday, January 9th, 2013

Squat Intense + Single Leg/Upper Body Push Cond + 3-5 Minute Burpee Burner A. High Bar Back Squat @ 30×0, work to a 1 rep max. Time Limit 15 Minutes. B1. Single Arm KB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute. B2...

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Tuesday, January 8th, 2013

Dynamic Core/Scap + Airdyne MAP Based + Low %’s A1. Overhead Med Ball Slam, 10-12 reps x 4 sets, rest 1 minute. A2. DB External Rotations @ 40×2, 6-8 reps x 4 sets, rest 1 minute. B. 10 Sets of the following: Airdyne x 30 seconds @ 90% Rest...

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Monday, January 7th, 2013

Bend Intense + Single Leg/Upper Body Conditioning + Row Sprints A. Deadlift, work to a 1 rep max for this movement. Time Limit 15 Minutes. B1. DB Walking Lunges @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets. B2. Barbell Strict...

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