Transcript BLUE DEVILS: Over the course of the next 16 weeks, you will have the opportunity to improve your physical and mental conditioning.

BLUE DEVILS:
Over the course of the next 16 weeks, you will have the opportunity
to improve your physical and mental conditioning. Without the added pressure
of classes, you will be able to focus all of your attention on training for
the upcoming season. The summer is vital in preparation to increase your
strength, agility, speed, and power.
DO NOT let all of your hard work from
the spring semester go to waste.
The following is a packet that includes your summer lifting. The
warm-up given should be done prior to lifting. The nutrition program is given
on the main page of the strength and conditioning site. There are recovery
weeks given every 4 weeks. These lifts are meant to allow the body to recover
and prepare for the next training cycle.
When you return in the fall we will be testing the following in the
weight room: Vertical Jump, Back Squat, Clean, Bench Press.
improvements on each test and nothing less, no excuses.
I expect
Push yourselves
hard, good luck, and have a safe and fun summer.
Contact me if you have any questions about the program or exercise
variations.
(608) 225-2750
YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN
YOU REPORT TO SCHOOL.
LIFTS
1. CLEAN: Must do 92.5% of your end of the spring
semester score. You must do this for AT LEAST 4 reps.
2. SQUAT: Must do 85% of your end of the spring
semester score. You must do this for AT LEAST 7 reps.
3. BENCH: Must do 85% of your end of the spring
semester score. You must do this for AT LEAST 7 reps.
BEFORE
YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM
COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
Regular Jacks
Seal Jacks
Quick Pogos
High Pogos
Push Up Scap Retracts
Double Leg Hip Bridge
Single Leg Hip Bridge
Single Kicks
Hydrants
Circles
TKE
2x8
2x8
2x25
1x10
2x10
2x10
2x8 each
2x10 each
x8 each
x8 each
2x12 each
CORE: 15-30 REPS
PLANKS: :30-1:30
COLUMN ONE
COLUMN TWO
COLUMN THREE
Weighted Toe
Weighted Russian
Kneeling Alt.
Touches
Twists
Superman
Weighted Regular Weighted Diagonal
Crunch
Punch
"Y" Superman
123 (Count)
123 (Count)
Dbl. Arm / Leg
Crunches
Crunches
Superman
Knee Tuck
Cross-Over Crunch
Superman
V-Crunch
Side Crunch
Deadfish
Single Leg VCrunch
Rocky Twist
Cobras
Single Leg Hip
Bicycles
Prisoner Twist
Bridge
Double Leg Hip
Wrist Curls
Squirm
Bridge
Front Plank
Side Plank
Single Leg Hip Raise
Front Plank w/ Arm
Side Plank Hip
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 1
MONDAY, MAY 28
ORDE
R
EXERCISE
1 Front Squat
2 Single Leg DB RDL
PB Hip Bridge
3
DB Split Squat
Full Sit Ups
4
Hanging Leg Raises
w/up w/up WORK SET
5-50% 5-60%
12-70%
12ea
10
12ea
12
12
SET
NOTES
4
3
Women: 20 Men: 30
Legs are straight
2
Women: 30 Men: 45
2
TUESDAY, MAY 29
ORDE
R
1
2
3
EXERCISE
Bench Press
Band Plyo Push Ups
Lat Pulldown
Front + Side Raise
Letters T-Y-A
DB Shrugs
w/up w/up WORK SET
5-55% 5-65%
6-75%
5
12
8ea
6ea
12
SET
NOTES
3
3
2
THURSDAY, MAY 31
ORDE
R
EXERCISE
1 Deadlift
2 Good Mornings
Step Ups: 25% squat
3
Hydrants/Circles
Bicep Curls
4
Tricep Extension
w/up w/up WORK SET
5-55% 5-65%
6-75%
8
6ea-25%
10ea
10
SET
NOTES
4
3
Women: 65 Men: 85
3
3
FRIDAY, JUNE 1
ORDE
R
EXERCISE
1 Shoulder Press
Seated Row
2
Inverted Row
Push Ups
3 Face Pulls
DB Shrugs
w/up w/up WORK SET
5-50% 5-60%
12-70%
12
8
10 to 15
15
10
SET
NOTES
4
Use DBs if need
your choice
3
3
your choice
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 2
MONDAY, MAY 28
ORDE
R
EXERCISE
1 Front Squat
2 Single Leg DB RDL
PB Hip Bridge
3
DB Split Squat
Full Sit Ups
4
Hanging Leg Raises
w/up w/up WORK SET
5-55% 5-65%
10-75%
12ea
10
12ea
12
12
SET
NOTES
4
3
Women: 25 Men: 35
Legs are straight
2
Women: 30 Men: 45
2
TUESDAY, MAY 29
ORDE
R
1
2
3
EXERCISE
Bench Press
Band Plyo Push Ups
Lat Pulldown
Front + Side Raise
Letters T-Y-A
DB Shrugs
w/up w/up WORK SET
5-55% 5-65% 5-77.5%
5
10
8ea
6ea
12
SET
NOTES
3
3
2
THURSDAY, MAY 31
ORDE
R
EXERCISE
1 Deadlift
2 Good Mornings
Step Ups: 25% of
3 squat
Hydrants/Circles
Bicep Curls
4
Tricep Extension
w/up w/up WORK SET
5-55% 5-65% 5-77.5%
8
SET
NOTES
4
3
Women: 65 Men: 85
8ea-25%
10ea
3
10
3
FRIDAY, JUNE 1
ORDE
R
EXERCISE
1 Shoulder Press
Seated Row
2
w/up w/up WORK SET
5-55% 5-65%
10-75%
10
SET
NOTES
4
Use DBs if need
your choice
3
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 3
MONDAY, MAY 28
ORDE
R
EXERCISE
1 Front Squat
2 Single Leg DB RDL
PB Hip Bridge
3
DB Split Squat
Full Sit Ups
4
Hanging Leg Raises
w/up w/up WORK SET
5-60% 5-70%
8-80%
8ea
10
8each
15
15
SET
NOTES
2
3
Women: 30 Men: 40
Legs are straight
2
Women: 40 Men: 55
2
TUESDAY, MAY 29
ORDE
R
1
2
3
EXERCISE
Bench Press
Band Plyo Push Ups
Lat Pulldown
Front + Side Raise
Letters T-Y-A
DB Shrugs
w/up w/up WORK SET
5-60% 5-70% 4-82.5%
5
8
10ea
6ea
12
SET
NOTES
3
3
2
THURSDAY, MAY 31
ORDE
R
EXERCISE
1 Deadlift
2 Good Mornings
Step Ups: 30% of
3 squat
Hydrants/Circles
Bicep Curls
4
Tricep Extension
w/up w/up WORK SET
5-60% 5-70% 4-82.5%
6
SET
NOTES
4
3
Women: 75 Men: 95
6ea-30%
10ea
3
10
3
FRIDAY, JUNE 1
ORDE
R
EXERCISE
1 Shoulder Press
Seated Row
w/up w/up WORK SET
5-60% 5-70%
8-80%
10
SET
NOTES
4
Use DBs if need
your choice
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 4 Deload
MONDAY, MAY 28
ORDER
EXERCISE
1
Front Squat
2
Single Leg DB RDL
PB Hip Bridge
3
DB Split Squat
ORDER
1
2
EXERCISE
Bench Press
Band Plyo Push Ups
Lat Pulldown
Front + Side Raise
ORDER
EXERCISE
1
Deadlift
2
Good Mornings
Step Ups: 30% of squat
3
Hydrants/Circles
ORDER
EXERCISE
1
Shoulder Press
Seated Row
2
Inverted Row
Push Ups
3
Face Pulls
DB Shrugs
w/up
5-50%
w/up
5-60%
WORK SET
4-72.5%
12ea
10
12ea
TUESDAY, MAY 29
w/up
w/up
WORK SET
5-50% 5-60%
4-72.5%
5
8
8ea
THURSDAY, MAY 31
w/up
w/up
WORK SET
5-50% 5-60%
4-72.5%
8
6ea-30%
10ea
w/up
5-50%
FRIDAY, JUNE 1
w/up
WORK SET
5-60%
4-72.5%
12
8
10 to 15
15
10
SET
3
3
2
SET
NOTES
Women: 20 Men: 30
Legs are straight
Women: 30 Men: 45
NOTES
3
3
SET
3
3
NOTES
Women: 65
Men: 85
3
SET
3
2
NOTES
Use DBs if need
your choice
2
your choice
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 5
MONDAY, JUNE 25
ORDE
R
EXERCISE
1
Back Squat
2
RDL
Forward Lunge: 25% of
3
squat
4
Bicep Curls
w/up w/up WORK SET
5-55% 5-65%
10-75%
8
SET
4
3
10ea-25%
2
10
2
NOTES
Women: 95 Men: 135
TUESDAY, JUNE 26
ORDE
R
EXERCISE
Incline Press
1
2
3
MB Power Drop
Lat Pulldown
Pull Ups
DB Side Raise
DB Shrugs
w/up w/up WORK SET
5-55% 5-65% 5-77.5%
5
10
5
10
10
SET
3
NOTES
Women: 8-10 Men: 1012
3
2
Women: 10 Men: 15
Women: 35 Men: 55
THURSDAY, JUNE 28
ORDE
R
1
2
3
4
EXERCISE
Sumo Deadlift
PB Bridge + Curl
2:1 Box Squat
Side Lunge
w/up w/up WORK SET
5-55% 5-65% 5-77.5%
10ea
bodyweight
10ea
10ea
SET
3
3
3
2
NOTES
SET
4
3
NOTES
FIRDAY, JUNE 29
ORDE
R
EXERCISE
1
Push Press
2
Bent Over Barbell Row
DB Floor Press
3
DB Pullover
w/up w/up WORK SET
3-65% 3-75% 5-87.5%
10
5-55% 5-65%
10-75%
10
3
Women: 25 Men: 40
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 6
MONDAY, JUNE 25
ORDE
R
EXERCISE
1 Back Squat
2 RDL
Forward Lunge: 25% of
3
squat
4 Bicep Curls
w/up w/up WORK SET
5-60% 5-70%
8-80%
8
SET
4
3
10ea-25%
2
10
2
NOTES
Women: 95 Men: 135
TUESDAY, JUNE 26
ORDE
R
1
2
3
EXERCISE
Incline Press
MB Power Drop
Lat Pulldown
Pull Ups
DB Side Raise
DB Shrugs
w/up w/up WORK SET
5-60% 5-70%
4-82.5%
5
10
5
10
10
SET
4
NOTES
Women: 8-10 Men: 10-12
3
2
Women: 10 Men: 15
Women: 35 Men: 55
THURSDAY, JUNE 28
ORDE
R
EXERCISE
1 Sumo Deadlift
2 PB Bridge + Curl
3 2:1 Box Squat
4 Side Lunge
w/up w/up WORK SET
5-60% 5-70%
4-82.5%
10ea
bodyweight
10ea
10ea
SET
4
3
3
2
NOTES
SET
4
3
NOTES
FIRDAY, JUNE 29
ORDE
R
EXERCISE
1 Push Press
2 Bent Over Barbell Row
DB Floor Press
3
DB Pullover
4 Internal/External Rotation
w/up w/up WORK SET
5-60% 5-70%
8-80%
10
5-55% 5-65%
10-75%
10
15ea
3
2
Women: 25 Men: 40
Use band
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 7
ORDE
R
EXERCISE
1 Back Squat
2 RDL
Forward Lunge: 30% of
3
squat
4 Bicep Curls
MONDAY, JUNE 25
WORK
w/up w/up
SET
5-65% 5-75% 6-85%
8
10ea-30%
2
10
2
EXERCISE
Incline Press
MB Power Drop
Lat Pulldown
Pull Ups
DB Side Raise
DB Shrugs
TUESDAY, JUNE 26
WORK
w/up w/up
SET
5-65% 5-75% 3-87.5%
5
6
6
8
8
ORDE
R
EXERCISE
1 Sumo Deadlift
2 PB Bridge + Curl
3 2:1 Box Squat
4 Side Lunge
THURSDAY, JUNE 28
WORK
w/up w/up
SET
5-65% 5-75% 3-87.5%
12each
bodyweight
12each
12each
ORDE
R
EXERCISE
1 Push Press
2 Bent Over Barbell Row
DB Floor Press
3
DB Pullover
4 Internal/External Rotation
FIRDAY, JUNE 29
WORK
w/up w/up
SET
3-65% 3-75% 6-85%
6
3-65% 3-75% 6-85%
6
15ea
ORDE
R
1
2
3
SET
NOTES
4
3
Women: 95 Men: 135
SET
3
NOTES
Women: 8-10 Men: 10-12
3
2
Women: 10 Men: 15
Women: 35 Men: 55
SET
3
3
3
2
NOTES
SET
4
3
NOTES
3
2
Women: 25 Men: 40
Use band
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 8 DELOAD
ORDE
R
EXERCISE
1 Back Squat
2 RDL
Forward Lunge: 30% of
3
squat
4 Bicep Curls
MONDAY, JUNE 25
WORK
w/up w/up
SET
5-55% 5-65% 3-77.5%
8
10ea-30%
2
10
2
EXERCISE
Incline Press
MB Power Drop
Lat Pulldown
Pull Ups
DB Side Raise
DB Shrugs
TUESDAY, JUNE 26
WORK
w/up w/up
SET
5-55% 5-65% 3-77.5%
5
10
5
10
10
ORDE
R
EXERCISE
1 Sumo Deadlift
2 PB Bridge + Curl
3 2:1 Box Squat
4 Side Lunge
THURSDAY, JUNE 28
WORK
w/up w/up
SET
5-55% 5-65% 3-77.5%
10ea
bodyweight
10ea
10ea
ORDE
R
EXERCISE
1 Push Press
2 Bent Over Barbell Row
DB Floor Press
3
DB Pullover
4 Internal/External Rotation
FIRDAY, JUNE 29
WORK
w/up w/up
SET
5-55% 5-65% 3-77.5%
10
5-55% 5-65% 3-77.5%
10
15ea
ORDE
R
1
2
3
SET
2
2
SET
2
NOTES
Women: 95 Men: 135
NOTES
Women: 8-10 Men: 10-12
2
2
Women: 10 Men: 15
Women: 35 Men: 55
SET
2
2
2
2
NOTES
SET
2
2
NOTES
2
2
Women: 25 Men: 40
Use band
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 9
ORDE
R
EXERCISE
1 Front Squat
2 Good Mornings
One Legged Squat
3
(bench)
4 Straigtht Leg Hip Bridge
MONDAY, JULY 29
WORK
w/up w/up
SET
5-60% 5-70% 8-80%
8
bodyweight
SET
3
3
8ea
3
10
3
ORDE
R
EXERCISE
1 DB Bench Press
2 Pull Ups
3 Shoulder Circuit
4 Face Pulls
TUESDAY, JULY 30
WORK
w/up w/up
SET
5-60% 5-70% 4-82.5%
5
8ea
15
ORDE
R
EXERCISE
1 Snatch Grip Deadlift
2 Forward Lunge
THURSDAY, AUGUST 1
WORK
w/up w/up
SET
SET
5-60% 5-70% 4-82.5%
5
8ea
3
3
4
PB 4 Way Curl
Back Extension
ORDE
R
EXERCISE
1 Incline Press
2 Lat Pulldown
3 Band Push Ups
bodyweight
8ea
10
FRIDAY, AUGUST 2
WORK
w/up w/up
SET
5-60% 5-70% 8-80%
8
10 to 15
SET
5
5
3
3
3
NOTES
Women: 75 Men: 95
Off platform
NOTES
Use Weight if need
Front, Side, Rear Raises
NOTES
Bridge, Single, Single,
Dbl.
2
SET
3
3
3
NOTES
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 10
ORDE
R
EXERCISE
1 Front Squat
2 Good Mornings
One Legged Squat
3
(bench)
4 Straigth Leg Hip Bridge
MONDAY, JULY 29
WORK
w/up w/up
SET
5-65% 5-75% 6-85%
8
bodyweight
SET
NOTES
3
3 Women: 75 Men: 95
8ea
3
10
3
ORDE
R
EXERCISE
1 DB Bench Press
2 Pull Ups
3 Shoulder Circuit
4 Face Pulls
TUESDAY, JULY 30
WORK
w/up w/up
SET
5-65% 5-75% 3-87.5%
5
8ea
15
ORDE
R
EXERCISE
1 Snatch Grip Deadlift
2 Forward Lunge
THURSDAY, AUGUST 1
WORK
w/up w/up
SET
SET
5-65% 5-75% 3-87.5%
3
8ea
3
3
4
PB 4 Way Curl
Back Extension
ORDE
R
EXERCISE
1 Incline Press
2 Lat Pulldown
3 Band Push Ups
bodyweight
8ea
10
FRIDAY, AUGUST 2
WORK
w/up w/up
SET
5-65% 5-75% 6-85%
8
10 to 15
Off platform
SET
NOTES
3
5 Use Weight if need
3 Front, Side, Rear Raises
3
3
NOTES
Bridge, Single, Single,
Dbl.
2
SET
3
3
3
NOTES
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 11
ORDE
R
EXERCISE
1 Front Squat
2 Good Mornings
One Legged Squat
3
(bench)
4 Straigth Leg Hip Bridge
MONDAY, JULY 29
WORK
w/up w/up
SET
5-60% 5-75% 4-90%
10
bodyweight
SET
NOTES
3
3 Women: 75 Men: 95
8ea
3
10
3
ORDE
R
EXERCISE
1 DB Bench Press
2 Pull Ups
3 Shoulder Circuit
4 Face Pulls
TUESDAY, JULY 30
WORK
w/up w/up
SET
5-60% 5-75% 2-92.5%
5
8ea
15
ORDE
R
EXERCISE
1 Snatch Grip Deadlift
2 Forward Lunge
THURSDAY, AUGUST 1
WORK
w/up w/up
SET
SET
5-60% 5-70% 2-92.5%
3
8ea
3
3
4
PB 4 Way Curl
Back Extension
ORDE
R
EXERCISE
1 Incline Press
2 Lat Pulldown
3 Band Push Ups
bodyweight
8ea
10
FRIDAY, AUGUST 2
WORK
w/up w/up
SET
5-60% 5-75% 4-90%
8
10 to 15
Off platform
SET
NOTES
3
5 Use Weight if need
3 Front, Side, Rear Raises
3
3
NOTES
Bridge, Single, Single,
Dbl.
2
SET
3
3
3
NOTES
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 12 DELOAD
ORD
ER
1
2
3
4
ORD
ER
1
2
3
4
ORD
ER
1
2
3
4
ORD
EXERCISE
MONDAY, JULY 29
WORK
w/up w/up
SET
SET
NOTES
558-80%
3
60% 70%
8
2 Women: 75 Men: 95
Front Squat
Good Mornings
One Legged Squat
bodyweight
(bench)
Straigth Leg Hip Bridge
EXERCISE
DB Bench Press
Pull Ups
Shoulder Circuit
Face Pulls
EXERCISE
Snatch Grip Deadlift
Forward Lunge
PB 4 Way Curl
Back Extension
8ea
2
10
2
Off platform
TUESDAY, JULY 30
WORK
w/up w/up
SET
SET
NOTES
554-82.5% 3
60% 70%
5
2 Use Weight if need
8ea
2 Front, Side, Rear Raises
15
2
THURSDAY, AUGUST 1
WORK
w/up w/up
SET
SET
5560% 70% 4-82.5% 3
8ea
2
bodyweight
8ea
10
FRIDAY, AUGUST 2
WORK
2
2
NOTES
Bridge, Single, Single,
Dbl.
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 13
ORDE
R
EXERCISE
1 Back Squat
Wide Stance Good
2 Mornings
3 Bulgarian Squat
4 Biceps Curl
ORDE
R
EXERCISE
1 Shoulder Press
2 Chest Supported Row
3 DB Bench Press
4 Pull Ups
5 Band Pull Aparts
MONDAY, AUGUST 20
WORK
w/up w/up
SET
5-65% 5-75% 6-85%
bodyweight
8
10ea
12
TUESDAY, AUGUST 21
WORK
w/up w/up
SET
5-65% 5-75% 3-87.5%
8
5-65% 5-75% 3-87.5%
8
red or purple
8
SET
4
3
3
2
NOTES
Women: 95 Men: 115
SET
NOTES
4
3 Women: 35 Men: 55
3
2
2
THURSDAY, AUGUST 23
ORDE
WORK
R
EXERCISE
w/up w/up
SET
SET
NOTES
1 Deadlift
5-65% 5-75% 3-87.5%
5
2 Snatch Grip RDL
8
3
3 Elevated Backwards Lunge
3 Off platform or 3" block
8each
4 Single Leg Hip Bridge
2
10
ORDE
R
EXERCISE
1 Bench Press
2 Chin Ups
Single Arm DB Shoulder
3
Press
4 DB Push Up + DB Row
5 Letter "T" (thumbs down)
FRIDAY, AUGUST 24
WORK
w/up w/up
SET
5-65% 5-75% 6-85%
6
10 lbs
12each
12each
15
SET
NOTES
4
3 Use weight if need
3
2
2
Women: 15 Men: 25
Women: 20 Men: 30
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 14
ORDE
R
EXERCISE
1 Back Squat
Wide Stance Good
2 Mornings
3 Bulgarian Squat
4 Biceps Curl
ORDE
R
EXERCISE
1 Shoulder Press
2 Chest Supported Row
3 DB Bench Press
4 Pull Ups
5 Band Pull Aparts
MONDAY, AUGUST 27
WORK
w/up w/up
SET
5-65% 5-75% 4-90%
bodyweight
10
10ea
12
SET
4
3
3
2
NOTES
Women: 95 Men: 115
TUESDAY, AUGUST 28
WORK
w/up w/up
SET
SET
NOTES
4
5-65% 5-75% 2-92.5%
3 Women: 35 Men: 55
10
3
5-65% 5-75% 2-92.5%
2
8
2
red or purple
8
THURSDAY, AUGUST 30
ORDE
WORK
R
EXERCISE
w/up w/up
SET
SET
NOTES
1 Deadlift
5-65% 5-75% 2-92.5%
5
2 Snatch Grip RDL
6
3
3 Elevated Backwards Lunge
3 Off platform or 3" block
8each
4 Single Leg Hip Bridge
2
10
ORDE
R
EXERCISE
1 Bench Press
2 Chin Ups
Single Arm DB Shoulder
3
Press
4 DB Push Up + DB Row
5 Letter "T" (thumbs down)
FRIDAY, AUGUST 31
WORK
w/up w/up
SET
5-65% 5-75% 4-90%
6
10 lbs
10each
10each
15
SET
NOTES
4
3 Use weight if need
3
2
2
Women: 20 Men: 35
Women: 30 Men: 40
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 15
ORDE
R
EXERCISE
1 Back Squat
Wide Stance Good
2 Mornings
3 Bulgarian Squat
4 Biceps Curl
ORDE
R
EXERCISE
1 Shoulder Press
2 Chest Supported Row
3 DB Bench Press
4 Pull Ups
5 Band Pull Aparts
MONDAY, SEPTEMBER 6
WORK
w/up w/up
SET
SET
5-65% 5-80% 2-95%
4
bodyweight
8
10ea
12
3
3
2
NOTES
Women: 95 Men: 115
TUESDAY, SEPTEMBER 7
WORK
w/up w/up
SET
SET
NOTES
4
5-65% 5-80% 1-97.5%
3
8
Women: 45 Men: 65
3
5-65% 5-80% 1-97.5%
2
8
2
red or purple
10
THURSDAY, SEPTEMBER 9
ORDE
WORK
R
EXERCISE
w/up w/up
SET
SET
NOTES
1 Deadlift
5-65% 5-80% 1-97.5%
5
2 Snatch Grip RDL
8
3
3 Elevated Backwards Lunge
3
8each
Off platform or 3" block
4 Single Leg Hip Bridge
2
10
ORDE
R
EXERCISE
1 Bench Press
2 Chin Ups
Single Arm DB Shoulder
3
Press
4 DB Push Up + DB Row
5 Letter "T" (thumbs down)
FRIDAY, SEPTEMBER 10
WORK
w/up w/up
SET
SET
NOTES
5-65% 5-80% 2-95%
4
3
6
Use weight if need
10 lbs
12each
12each
15
3
2
2
Women: 20 Men: 35
Women: 30 Men: 40
BLUE DEVIL STRENGTH
SPRINTERS AND JUMPERS
WEEK 16 Deload
MONDAY, SEPTEMBER 10
ORDE
R
1
2
3
4
EXERCISE
w/up w/up WORK SET SET
NOTES
Back Squat
5-55% 5-65%
2-75%
6
Wide Stance Good Mornings
6
2 Women: 95 Men: 115
2
Bulgarian Squat
bodyweight
10ea
2
Biceps Curl
12
TUESDAY, SEPTEMBER 11
ORDE
R
EXERCISE
1
Shoulder Press
2
Chest Supported Row
3
Band Pull Aparts
w/up w/up WORK SET SET
NOTES
4
5-55% 5-65%
2-75%
2 Women: 35 Men: 55
10
2
red or purple
15
THURSDAY, SEPTEMBER 13
ORDE
R
1
2
3
4
EXERCISE
Deadlift
Snatch Grip RDL
Elevated Backwards Lunge
Single Leg Hip Bridge
w/up w/up WORK SET SET
NOTES
5-55% 5-65%
2-75%
4
6
2
2 Off platform or 3" block
10each
2
10
FRIDAY, SEPTEMBER 14
ORDE
R
EXERCISE
1
Bench Press
2
Chin Ups
Single Arm DB Shoulder
3
Press
4
DB Push Up + DB Row
5
Letter "T" (thumbs down)
w/up w/up WORK SET SET
NOTES
5-55% 5-65%
2-75%
6
2 Use weight if need
6
10 lbs
12each
12each
15
2
2
1
Women: 15 Men: 25
Women: 20 Men: 30
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
DB Jump Shrug
Power Pull
DB Power Pull
Clean
DB Clean
Trap Bar Deadlift
Sumo Deadlift
Leg Press
Smith Machine Back Squat
Smith Machine Front Squat
Bench Press
DB Bench Press
Incline Press
DB Incline Press
Shoulder Press
DB Shoulder Press
One Arm DB Clean
Snatch
DB Snatch
One Arm DB Snatch
Push Press
DB Push Press
One Arm DB Push Press
Clean + Push Press
DB Clean + Push Press
ONE LEG LOWER BODY
LIFTS
Barbell or DB Step Ups
Barbell or DB Side Lunge
DB Elevated Backward Lunge
Barbell or DB Forward
Lunge
DB Elevated Split Squat
One Leg Leg Press
Barbell or DB Bulgarian
Squat
DB Crossover Step
Barbell or DB Lateral Step
Up
HAMSTRING / LOW BACK
LIFTS
RDL
Glute Ham Raise
Physio Ball Leg Curl
Push Ups
Pull Ups
Bent Over Row
Negetive Pull Ups
ONE ARM/BACK UPPER BODY
LIFTS
One Arm DB Bench Press
One Arm DB Incline Press
One Arm DB Shoulder Press
Inverted Row
Seated Row
Lat Pulldown
One Arm DB Row
One Arm Seated Row
One Arm Lat Pulldown
CLEAN
MAX CHART
FRONT
SQUAT/BOX
SQUAT
PUSH PRESS
BENCH
DEADLIFT
INCLINE
SHOULER
MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS
NAME
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
Berube, Matt
195
0
0
0
315
0
0
0
210
0
0
0
155
0
0
0
200
0
0
0
315
0
0
0
160
0
0
0
115
0
0
0
Boles, Elijah
225
0
0
0
350
0
0
0
260
0
0
0
205
0
0
0
350
0
0
0
355
0
0
0
280
0
0
0
185
0
0
0
Boyd-Carter, Keith
195
0
0
0
355
0
0
0
210
0
0
0
155
0
0
0
225
0
0
0
315
0
0
0
190
0
0
0
130
0
0
0
*Budd, Ryan
195
0
0
0
405
0
0
0
270
0
0
0
135
0
0
0
205
0
0
0
395
0
0
0
164
0
0
0
95
0
0
0
Hopper, Dan
210
0
0
0
410
0
0
0
245
0
0
0
135
0
0
0
245
0
0
0
365
0
0
0
196
0
0
0
130
0
0
0
Lewis, Harry
220
0
0
0
360
0
0
0
280
0
0
0
165
0
0
0
280
0
0
0
335
0
0
0
224
0
0
0
145
0
0
0
Lindblom, Nick
190
0
0
0
285
0
0
0
210
0
0
0
145
0
0
0
195
0
0
0
275
0
0
0
156
0
0
0
110
0
0
0
Radden, Aaron
215
0
0
0
370
0
0
0
250
0
0
0
145
0
0
0
235
0
0
0
345
0
0
0
188
0
0
0
125
0
0
0
*Savvidou, Chris
225
0
0
0
365
0
0
0
245
0
0
0
185
0
0
0
225
0
0
0
400
0
0
0
190
0
0
0
160
0
0
0
Trifone, Nick
215
0
0
0
305
0
0
0
220
0
0
0
150
0
0
0
200
0
0
0
310
0
0
0
160
0
0
0
110
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Allien, Shamone
110
0
0
0
225
0
0
0
120
0
0
0
140
0
0
0
130
0
0
0
225
0
0
0
110
0
0
0
80
0
0
0
Dombroski, Rachel
100
0
0
0
200
0
0
0
125
0
0
0
120
0
0
0
110
0
0
0
205
0
0
0
95
0
0
0
80
0
0
0
*Edge, Dara
145
0
0
0
265
0
0
0
155
0
0
0
100
0
0
0
135
0
0
0
250
0
0
0
108
0
0
0
85
0
0
0
Lomotey, Nablissa
115
0
0
0
180
0
0
0
120
0
0
0
130
0
0
0
125
0
0
0
230
0
0
0
100
0
0
0
60
0
0
0
McGuire, Kate
110
0
0
0
195
0
0
0
145
0
0
0
90
0
0
0
110
0
0
0
195
0
0
0
88
0
0
0
75
0
0
0
Meeks, Ahj
105
0
0
0
170
0
0
0
125
0
0
0
90
0
0
0
105
0
0
0
170
0
0
0
84
0
0
0
65
0
0
0
Sanjurjo, Amy
115
0
0
0
210
0
0
0
120
0
0
0
130
0
0
0
105
0
0
0
230
0
0
0
84
0
0
0
75
0
0
0
Staple, Shanakaye
75
0
0
0
150
0
0
0
110
0
0
0
85
0
0
0
100
0
0
0
155
0
0
0
80
0
0
0
75
0
0
0
MAX CHART
NAME
SHOULDER
CLEAN
BACK SQUAT
FRONT SQUAT
PUSH PRESS
BENCHPRESS
SNATCH
INCLINE
PRESS
MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WS MAX WS MAX WU WU WS
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
A. Greg
140
0
0
0
315
0
0
0
236.3
0
0
0
105
0
0
0
220
0
0
0
98
0
0
0
165
0
0
0
85
0
0
0
*F. Jamal
150
0
0
0
350
0
0
0
262.5
0
0
0
105
0
0
0
210
0
0
0
105
0
0
0
157.5
0
0
0
85
0
0
0
L. Zach
135
0
0
0
225
0
0
0
168.8
0
0
0
105
0
0
0
185
0
0
0
94.5
0
0
0
138.8
0
0
0
85
0
0
0
*W. Jordan
230
0
0
0
345
0
0
0
258.8
0
0
0
115
0
0
0
235
0
0
0
161
0
0
0
176.3
0
0
0
95
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
JUMP SHRUG
SQUAT
FRONT SQUAT
PUSH PRESS
BENCH PRESS
SNATCH
INCLINE
SHOULDER PRESS
B. Meghan
100
0
0
0
145
0
0
0
108.8
0
0
0
80
0
0
0
100
0
0
0
70
0
0
0
80
0
0
0
65
0
0
0
D. Shavonne
100
0
0
0
155
0
0
0
116.3
0
0
0
80
0
0
0
95
0
0
0
70
0
0
0
76
0
0
0
65
0
0
0
D. Jess
95
0
0
0
135
0
0
0
101.3
0
0
0
90
0
0
0
95
0
0
0
66.5
0
0
0
76
0
0
0
75
0
0
0
*D. Chantelle
110
0
0
0
180
0
0
0
135
0
0
0
85
0
0
0
95
0
0
0
77
0
0
0
76
0
0
0
70
0
0
0
H. Olivia
85
0
0
0
160
0
0
0
120
0
0
0
80
0
0
0
85
0
0
0
59.5
0
0
0
68
0
0
0
65
0
0
0
H. Erin
105
0
0
0
205
0
0
0
153.8
0
0
0
90
0
0
0
110
0
0
0
73.5
0
0
0
88
0
0
0
75
0
0
0
M. Tyler
95
0
0
0
200
0
0
0
150
0
0
0
80
0
0
0
80
0
0
0
66.5
0
0
0
64
0
0
0
65
0
0
0
M. Jenean
60
0
0
0
140
0
0
0
105
0
0
0
80
0
0
0
85
0
0
0
42
0
0
0
68
0
0
0
65
0
0
0
P. Aneta
110
0
0
0
180
0
0
0
135
0
0
0
95
0
0
0
125
0
0
0
77
0
0
0
100
0
0
0
80
0
0
0
*S. Alessandra
85
0
0
0
160
0
0
0
120
0
0
0
80
0
0
0
115
0
0
0
59.5
0
0
0
92
0
0
0
65
0
0
0
*S. Ronea
100
0
0
0
160
0
0
0
120
0
0
0
95
0
0
0
105
0
0
0
70
0
0
0
84
0
0
0
80
0
0
0
S. Shanakaye
100
0
0
0
155
0
0
0
116.3
0
0
0
105
0
0
0
100
0
0
0
70
0
0
0
80
0
0
0
80
0
0
0