Phase 1: 3 Day 6 Week Program

	A	B	C	D	E	F	G	H	I	J	K	L	M
1	Phase: 1	Date:		Date:		Date:		Date:		Date:		Date:
2	Day 1: Pull	Wk 1\| Weight	Sets_Reps	Wk 2 \| Weight	Sets_Reps	Wk 3 \| Weight	Sets_Reps	Wk 4 \| Weight	Sets_Reps	Wk 5 \| Weight	Sets_Reps	Wk 6 \| Weight	Sets_Reps
3	1 Arm Chest pass	6-10lbs	3x5	6-10lbs	3x6	6-10lbs	3x6	6-10lbs	3x7	6-10lbs	3x7	6-10lbs	3x8
4	SL line hops		3x30s		3x30s		3x30s		3x30s		3x30s		3x30s
5	Depth drop 12-18"		3x		3x		3x		3x		3x		3x
6	Hang Clean		5		5		5		5		3		3
7	Or Dumbbell Snatch		5		5		5		5		3		3
8			5		5		5		5		3		3
9	Alt. LL		3x8		3x9		3x9	(add weight)	3x10	(add weight)	3x10	(add weight)	3x10
10	Bench		6		6		6		6		6		6
11			6+(_)		6+(_)		6+(_)		6+(_)		6+(_)		6+(_)
12			6		6		6		6		6		6
13
14			2x	2x		2x		2x		2x		2x
15	1 Arm Row		8		8		8		8		8		8
16			8+(_)		8+(_)		8+(_)		8+(_)		8+(_)		8+(_)
17			8		8		8		8		8		8
18	Single Leg Squat		8		8		8		8		8		8
19	(Or RFESS)		8+(_)		8+(_)		8+(_)		8+(_)		8+(_)		8+(_)
20			8		8		8		8		8		8
21	Deadbug		3x8 each		3x8 each		3x8 each		3x6 each		3x6 each		3x6 each
22	1/2 Kneeling OH Alt. Shoulder Press		3x8		3x8		3x8		3x10		3x10		3x10
23
24	Tempo runs: 20yrds (run down, walk back)	Record time	8	Record time	8	Record time	8	Record time	10	Record time	10	Record time	10
25
26		Date:		Date:		Date:		Date:		Date:		Date:
27	Day 2: Push	Wk 1\| Weight	Sets_Reps	Wk 2 \| Weight	Sets_Reps	Wk 3 \| Weight	Sets_Reps	Wk 4 \| Weight	Sets_Reps	Wk 5 \| Weight	Sets_Reps	Wk 6 \| Weight	Sets_Reps
28	MB Alt. Slam		3x5 each		3x5 each		3x5 each		3x5 each		3x5 each		3x5 each
29	Lateral Band walk		3x20 steps		3x20 steps		3x20 steps		3x20 steps		3x20 steps		3x20 steps
30	SL Box jump		3x5 each		3x5 each		3x5 each		3x5 each		3x5 each		3x5 each
31	Chin-up		6		6		6		4		4		4
32	(Band Asst.)		6+(_)		6+(_)		6+(_)		4+(_)		4+(_)		4+(_)
33			6		6		6		4		4		4
34	Reverse Crunch
35	Lunge Matrix		8		8		8		8		6		6
36			8+(_)		8+(_)		8+(_)		8+(_)		6+(_)		6+(_)
37			8		8		8		8		6		6
38	Hamstring Curls	12kg	6		8		8		8		6		6
39			6		8		8		8		6		6
40			6		8		8		8		6		6
41	Bear Crawl Fwd/Rev		3x10 Steps		3x10 Steps		3x10 Steps	(add weight)	3x10 Steps	(add weight)	3x10 Steps	(add weight)	3x10 Steps
42	TABATA		8 Rounds		8 Rounds		10 Rounds		12 Rounds		14 Rounds		16 Rounds
43	(Choose from below)
44	15s/15s
45	10s/20s
46	20s/10s
47
48		Date:		Date:		Date:		Date:		Date:		Date:
49	Day 3:	Wk 1\| Weight	Sets_Reps	Wk 2 \| Weight	Sets_Reps	Wk 3 \| Weight	Sets_Reps	Wk 4 \| Weight	Sets_Reps	Wk 5 \| Weight	Sets_Reps	Wk 6 \| Weight	Sets_Reps
50	Bike sprint		3x6s on/30s off		3x6s on/30s off		3x6s on/30s off		3x6s on/30s off		3x6s on/30s off		3x6s on/30s off
51	Alt. Med Ball Slam	6-8lbs	3x5 each	6-8lbs	3x5 each	6-8lbs	3x5 each	6-8lbs	3x5 each	6-8lbs	3x5 each	6-8lbs	3x5 each
52	Skater Hops		3x6 each		3x6 each		3x6 each		3x6 each		3x6 each		3x6 each
53	TBDL		8		8		8		8		6		6
54			8+(_)		8+(_)		8+(_)		8+(_)		6+(_)		6+(_)
55			8		8		8		8		6		6
56	Hollow hold		3x20s		3x25s		3x30s		3x20s		3x25s		3x30s
57	Pushup		8		8		8		10		10		10
58	Becnh/Box/Bar(rack) for regression		8		8		8		10		10		10
59			8		8		8		10		10		10
60	Bench Single Leg Glute Hip Thrust		10		10		8		8		6		6
61			10		10		8		8		6		6
62			10		10		8		8		6		6
63
64	Bicep Curl		3x10		3x10		3x10		4x10		4x10		4x10
65	Lateral Raise		3x10		3x10		3x10		4x10		4x10		4x10
66	Skull Crushers		3x10		3x10		3x10		4x10		4x10		4x10
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