Prog 1 May 2011 1. Warm up using Foam Roller, Swing Gym, Broom stick, Bosu, Fit ball Step ups, hip extensions, multi direction lunges, Spiderman walkouts 2. Plyo's 2 minutes
Exercise
Load
3A. Cleans
Week 1
Med / Fast 6-6-6
Week 2
Week 3
Week 4
week 5
6-6-6
4-4-4-4
4-4-4-4
4-4-3-3
3B. Power push ups
Failure
4A. Military press
Heavy
14-12-10
12-10-8
10-8-6
8-6-6
6-6-6
4B. Weighted Chin ups
Heavy
6-6-6
6-6-6
6-6-6
4-4-4
4-4-4
5A. Front Squats
Heavy
14-12-10
12-10-8
10-8-6
8-6-6
6-6-6
10-10-10
10-10-10
10-10-10
10-10-10
5B. Split power lunges
Bodyweight 10-10-10
6A. Tyre Flips
Tyre
10-10-10
10-10-10
10-10-10
10-10-10
10-10-10
6B. Kettle bell swings (single)
20kg
25-20-15
25-20-15
25-20-15
25-20-15
25-20-15
Core: MB wall slams, FB Crunches, BB Roll outs