This is one class where you can't get out of doing the home work.
SUNDAY SPEED BENCH:
1) 8 sets of 3 reps at 60%. Vary your grips. All of them inside the rings to emphasize the triceps.
2) Bar extension or Presses: Choose between JM Press, Bar Extensions to nose or throat, Partial overhead presses, or rack lockouts. Work up to 3 heavy sets of 3-5
3) Dumbell Extension; Choose between DB extensions 6-7 sets of 8, or Elbows out extensions 4 sets of 10
4) Lat Rows; Choose between Chest Supported Rows, Bent Over Rows (overhand or underhand grip), DB rows. Sets and reps will depend on what works for you.
5) Delts; Choose some form of raise (rear delts are very important) or face pulls can be an effective exercise for the rear delts and upper back.
MONDAY MAX EFFORT SQUAT/DL WORKOUT
1) Choose 1 Max Effort Exercise. Some form of Good Morning, Deadlift, or Low Box Squat. Deadlifts and Squats should be worked up to a max single. Good mornings are best worked up to a max triple. 70% of the time use a good morning as your max effort exercise, 20% use a low box squat, and 10% use a Deadlift variation.
2)Glut/ Ham raises or CV deadlifts
3) Pull Throughs
4) Reverse Hypers 4 sets of 8-10
5) Ab work; Standing cable abs, straight legged situps
WEDNESDAY MAX EFFORT BENCH WORKOUT
1) Choose 1 Max Effort Exercise. Floor Press, 2Board Press, 3Board Press, 4Board Press, Reverse Band Press. Do triple until they get heavy then start doing singles until you reach your max. Do not be afraid to miss a weight.
2) Best to follow up with a Rack lockout or a Board Press depending on what you used for your max effort work to a heavy set of 3-5
3) Dumbell Extension; Choose between DB extensions 6-7 sets of 8, or Elbows out extensions 4 sets of 10
4) Lats; More rows or lat pulldowns.
5) Choose one Delt exercise that works your weak point.
FRIDAY SPEED SQUATS
1) Box Squats; Worked on a 4 week wave.
WEEK 1: 50% 10 sets of 2
WEEK 2: 53% 10 sets of 2
WEEK 3: 57% 8 sets of 2
WEEK 4: 60% 8 sets of 2
WEEK 5: 50% 10 sets of 2
etc....
2) Speed Deadlifts; 4-5 singles with 50-60%
3) Glut/ Ham raises; 4-5 sets of 8-10
4) Reverse Hypers
5) Abs
Sled work: all sets are 100 feet down and 100 feet back.
Monday;
Forward Dragging 2 trips 100%
Backward Dragging 2 trips 100%
Ankle Drags 1 trip 100%
Front Raises 2 trips 60%
Rear Raise 2 trips 60%
Tuesday;
Forward Dragging 2 trips 60%
Backward Dragging 2 trips 60%
Ankle Drags 1 trip 60%
Front Raises 2 trips 30%
Rear Raise 2 trips 30%
Wednesday;
Forward Dragging 2 trips 30%
Backward Dragging 2 trips 30%
Sumo Dragging 1 trip 100%
Front Raises 2 trips 100%
Rear Raise 2 trips 100%
Thursday
OFF
Friday;
Forward Dragging 2 trips 100%
Backward Dragging 2 trips 100%
Sumo Dragging 60%
Front Raises 2 trips 60%
Rear Raise 2 trips 60%
Saturday;
Forward Dragging 2 trips 60%
Backward Dragging 2 trips 60%
Ankle Drags 1 trip 30%
Front Raises 2 trips 30%
Rear Raise 2 trips 30%
SAMPLE WEEK:
SUNDAY
Speed Bench 8 sets of 3 @ 96lbs
JM Press 3-5 sets of 3-5 reps
DB Extensions 4-7 sets of 8 reps
Chest Supported Row 4-5 sets of 8-10
Seated Power Cleans 3-4 sets of 12-15
MONDAY
Max Effort: Safety Squat Bar Good Mornings
Glut/Ham Raise 4-5 sets of 10
Pull Throughs 4 sets of 10-15
Reverse Hypers 4 sets of 8-10
Standing Cable Abs 4-5 sets of 10-15
WEDNESDAY
Max Effort: 3 Board Press
Rack Lockouts work up to heavy triple
Elbows Out Extensions 4 sets of 10
Bent Over Curl Grip Row 4-5 sets of 8-12
Rear Delt Raises 3-4 sets of 8-10
FRIDAY
Speed Squats: 10 sets of 2 @ 155lbs
Speed Deadlifts 5 singles @ 160
Glut/ Ham raises; 4-5 sets of 8-10
Reverse Hypers 4 sets of 8-10
Standing Cable Abs 4-5 sets of 10-15
Active recovery daily, of course.
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