Tight 5, program 2, 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/pace
3A. Cleans
Med/fast
3B. DB Plank rotations
Med/Med
4A. BB high pulls
Week 1
Week 2
Week 3
Week 4
week 5
6-6-6-6
6-6-5-5
5-5-4-4
4-4-3-3
4-4-3-3
6-6-6-6
6-6-6-6
6-6-6-6
6-6-6-6
6-6-6-6
6-6-6-6
6-6-5-5
5-5-4-4
4-4-3-3
4-4-3-3
6-6-6
6-5-5
5-5-4-4
4-4-3-3
4-4-3-3
Heavy
4B. Side to side power push up Body/med 5A. Deadlifts 5B. Jump Squats 6A. Bench press 6B. Squat Thrusts
Heavy Fast Heavy 25 reps Core: V-sit ups, BB roll outs, hanging knee raise