Prog 2 May 2011 Warm up using Foam Roller, Swing Gym, Broom stick, Bosu, Fit ball Step ups, hip extensions, multi direction lunges, Spiderman walkouts
Exercise
5A. Hang Clean Press 5B. Fit ball jack knife 6A. DB chest Press on Fit Ball 6B. Bulgarian Squats 7A. Deadlifts
Load
Week 1
Med/Fast 6-6-6
Week 3
Week 4
week 5
6-6-6
4-4-4-4
4-4-4-4
4-4-3-3
6-6-6
4-4-4-4
4-4-4-4
4-4-3-3
12-10-8
10-8-6
8-6-4
6-4-4
14-12-10
14-12-10
14-12-10
14-12-10
10 reps Heavy
6-6-6
10 reps
Light
Heavy
14-12-10
7B. Single arm arm lying pull ups
10 each
8A. DB Burpees
Med/Fast 14-12-10
8B. Sledge hammers
Week 2
25 reps
Core: Spiderman push ups, Hanging knee raises, Fit ball manouvre's