Athlete Training - THE PROGRAM - Weeks 10-13

 

WEEK 10

Day 1

Squat 5x10

Bench 5x10

Dumbbell Lunge 2x20

Dumbbell Incline Fly 2x20

Dumbbell Incline Press 2x20

Triceps x150

Sled Work x 1000 Feet

Push-Ups x 200

 

Day 2

Deadlift 5x10

Clean 5x10

Dumbbell Rows 2x20

Dumbbell Push Press 2x20

Dumbbell Forward Raise 2x20

Dumbbell Lateral Raise 2x20

Sled Pulls x 500-1000ft

Overhead Walks x 500ft

Farmers Walks x 1000ft

 

Day 3

Squat 10x5

Front Squat 5x5

Dumbbell Lunge 1000 feet

Weak Point Training for 30 minutes

 

WEEK 11

Day 1

Deadlift 6-6-3-3

Rows 3x10

Cleans 6-6-3-3

Push Press 3x10

Steering Wheels 3x10

Farmers Walk 1000ft

Box Jumps 3x15

 

Day 2

Squat 6-6-3-3

Front Box Squat 3x10

Bench 6-6-3-3

Incline Close Grip Double Tap 3x10

Push-ups 250

Dumbbell Speed walks x 1000ft

Box Jumps 2x15

 

Day 3

Cleans 10x5

Hang Pulls 5x5

Push Press 10x5

Weak Point Training for 30 minutes

 

 

WEEK 12

Day 1

Squats 3x8

Front Squat 3x8

Bench 3x8

Incline Bench 3x8

Triceps x 200

Lunges x 500ft

 

Day 2

Deadlift 3x8

Rows 3x8

Cleans 3x8

Hang Pull 3x8

Push Press 3x8

Sleds x1000ft

 

WEEK 13

MAXOUT WEEK