2013

Stretch:
Foam roll / PVC roll / lacrosse ball
Dynamic movements
Static stretch
Lift:
Fast movement (example: power cleans, jumps, med ball throws)
Strength movement (example: squat, bench press, deadlift, press)
Size / Hypertrophy (example: all assistance movements)
Sprint:
Prowler, hills, strongman movements, treadmill sprints, weight vest walking, heavy bag, complexes. General rule of conditioning: If it's awesome, do it. If your mom can do it, don't.

Goals: DL-500 (10x385), Squat-400 (405) (10x315), Bench Press 300 (315)(10x245), Press 200 (165x10)

(press) (reps=apprx 350)
Shoulder press 6 sets x 7-12 reps (rows)
butterflies 4 x 8-12
db press 60 reps (pull ups)
band pull aparts 100 reps
4 x12 or some kind of curl
3 sets of some sort of carry

(squat) (reps= apprx  420)
jumps 3-4 sets or 2-5
ab wheel roll outs and (chops) land mines 3 sets 10 reps of wheels 25 landmind
db bends and and iron crosses 3 sets 10 bends per side 3 crosses
oh squats 3 sets of 10 bar only
squat find 10 rep max
then 3 x10 and 50% or projected max
single leg squat or lunges 3 sets 12-15
push prowler (6 trips the longer the better) or walk on treadmill with vest


(Bench focus)  (reps= apprx  406)
med ball throws chest pass 3-4 sets or 2-5
bench press 6 sets 7-12 reps (pull ups)
dips or push ups 3 sets or 100 reps (face pulls)
skull crushers 3 sets or db kick backs 3 sets
heavy bag work or 4x500m meter rowing sprints

(deadlift focus) (reps= apprx  410)
KB power bombs 3-4 sets or 2-5
ab wheel roll outs and (or sledge chops) land mines 3 sets 10 reps of wheels 25 landmind
3 sets of ghd 10 reps
Deadlift work up to max set of 315 (until reach 315x10 then move in weight)
Pull ups 4 sets max reps (min 10)
db rows 40 rep min each arm
band pull apart 100 min
prowler (6 trips heavy)  or tire flips (4x10)