3 day brick template

% REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 70% x5 75% x4 80% x3 70% x5 75% x4 80% x3 75% x4 80% x3 75% x4 80% x3 75% x4 80% x3 BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea BW x4 BW x4 BW x4 10lb x5 10lb x5 10lb x5 BW x3ea BW x3ea BW x3ea BW 10 BW BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8 BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8 BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8 100 BW+ x4 BW+ x4 BW+ x4 100 BW x4 BW x4 BW x4 300 60% x8 65% x8 70% x8 BW x4ea BW x5ea BW x6ea BW x5ea BW+ x3ea BW+ x4ea BW+ x5ea BW+ x4ea 60% x5ea 65% x5ea 70% x5ea 62% x4ea BW x4ea BW x5ea BW x6ea BW x5ea BW+ x3ea BW+ x4ea BW+ x5ea BW+ x4ea 60% x5ea 65% x5ea 70% x5ea 62% x4ea BW BW x4ea BW x5ea BW x6ea BW BW+ x3ea BW+ x4ea BW+ x5ea 95 60% x5ea 65% x5ea 70% x5ea BW x6-8 BW x6-8 BW x6-8 BW x6-8 BW x8 BW x10 BW x12 BW x10 70% x6ea 75% x6ea 80% x6ea 72% x6ea BW x6-8 BW x6-8 BW x6-8 BW x6-8 BW x8 BW x10 BW x12 BW x10 70% x6ea 75% x6ea 80% x6ea 72% x6ea BW BW x6-8 BW x6-8 BW x6-8 BW BW x8 BW x10 BW x12 110 70% x6ea 75% x6ea 80% x6ea 65% x8 65% x10 65% x12 65% x10 BW x10 BW x12 BW x15 BW x12 55% x8 55% x10 55% x12 55% x10 65% x8 65% x10 65% x12 65% x10 BW x10 BW x12 BW x15 BW x12 55% x8 55% x10 55% x12 55% x10 210 65% x8 65% x10 65% x12 BW BW x10 BW x12 BW x15 200 55% x8 55% x10 55% x12 EMPHASIS: TOTAL EMPHASIS: LOWER EMPHASIS: UPPER WEEK 4 BRICK 1: TB HANG CLEAN BRICK 1: LB BACK SQUAT BRICK 1: UB WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 275 415 315 WEEK 3 WTD PUSHUPS BRICK 3: TB BRICK 3: LB FRONT SQUAT BRICK 2: LB TUCK JUMPS BRICK 2: UB BRICK 2: TB LUNGE POS. BRICK 3: UB BRICK 4 SINGLE LEG BRICK 4 CROSS-OVER BRICK 4 DUMBBELL BRICK 5 PULL UPS BRICK 5 INVERTED ROW BRICK 5 BRICK 6 BARBELL RDL BRICK 6 REVERSE HYPER BRICK 6 OHIO STRENGTH AND CONDITIONING NAME: CHEST PASS LUNGE DAY 1 DAY 3 DAY 2 SQUAT TO BOX MED BALL JUMPS BOX STEP UPS DB ROWS GOOD MORNING PLATE SWING BARBELL SINGLE ARM BENCH PRESS "Hard Work beats talent when talent doesn't work hard" "The only place success comes before work is in the dictionary" "To give anything less than your best is to sacrifice the gift"

Upload: zac-brouillette

Post on 17-Nov-2015

8 views

Category:

Documents

1 download

Report

Download

Embed Size (px):

DESCRIPTION

template

TRANSCRIPT

% REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT

70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4

70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4

70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4

70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4

70% x5 75% x4 80% x3 70% x5 75% x4 80% x3 70% x5 75% x4 80% x3

75% x4 80% x3 75% x4 80% x3 75% x4 80% x3

BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea

BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea

BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea

BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea

BW x4 BW x4 BW x4 10lb x5 10lb x5 10lb x5 BW x3ea BW x3ea BW x3ea

BW 10

BW

BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8

BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8

BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8

10

0

BW+ x4 BW+ x4 BW+ x4

10

0

BW x4 BW x4 BW x4

30

0

60% x8 65% x8 70% x8

BW x4ea BW x5ea BW x6ea BW x5ea BW+ x3ea BW+ x4ea BW+ x5ea BW+ x4ea 60% x5ea 65% x5ea 70% x5ea 62% x4ea

BW x4ea BW x5ea BW x6ea BW x5ea BW+ x3ea BW+ x4ea BW+ x5ea BW+ x4ea 60% x5ea 65% x5ea 70% x5ea 62% x4ea

BW BW x4ea BW x5ea BW x6ea

BW BW+ x3ea BW+ x4ea BW+ x5ea 95 60% x5ea 65% x5ea 70% x5ea

BW x6-8 BW x6-8 BW x6-8 BW x6-8 BW x8 BW x10 BW x12 BW x10 70% x6ea 75% x6ea 80% x6ea 72% x6ea

BW x6-8 BW x6-8 BW x6-8 BW x6-8 BW x8 BW x10 BW x12 BW x10 70% x6ea 75% x6ea 80% x6ea 72% x6ea

BW BW x6-8 BW x6-8 BW x6-8

BW BW x8 BW x10 BW x12

11

0

70% x6ea 75% x6ea 80% x6ea

65% x8 65% x10 65% x12 65% x10 BW x10 BW x12 BW x15 BW x12 55% x8 55% x10 55% x12 55% x10

65% x8 65% x10 65% x12 65% x10 BW x10 BW x12 BW x15 BW x12 55% x8 55% x10 55% x12 55% x10

21

0

65% x8 65% x10 65% x12

BW BW x10 BW x12 BW x15

20

0

55% x8 55% x10 55% x12

EMPHASIS: TOTAL EMPHASIS: LOWER EMPHASIS: UPPER

WEEK 4

BR

ICK

1:

TB

HANG CLEAN

BR

ICK

1:

LB

BACK SQUAT

BR

ICK

1:

UB

WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1

27

5

41

5

31

5

WEEK 3

WTD PUSHUPS

BR

ICK

3:

TB

BR

ICK

3:

LB FRONT SQUAT

BR

ICK

2:

LB

TUCK JUMPS

BR

ICK

2:

UB

BR

ICK

2:

TB

LUNGE POS.

BR

ICK

3:

UB

BR

ICK

4 SINGLE LEG

BR

ICK

4 CROSS-OVER

BR

ICK

4 DUMBBELL

BR

ICK

5 PULL UPS

BR

ICK

5 INVERTED ROW

BR

ICK

5

BR

ICK

6 BARBELL RDL

BR

ICK

6 REVERSE HYPERB

RIC

K 6

OHIO STRENGTH AND CONDITIONING NAME:

CHEST PASS

LUNGE

DAY 1 DAY 3DAY 2

SQUAT TO BOX

MED BALL

JUMPS

BOX STEP UPS

DB ROWS

GOOD MORNING

PLATE SWING

BARBELL

SINGLE ARM

BENCH PRESS

"Hard Work beats talent when talent doesn't work hard" "The only place success comes before work is in the dictionary" "To give anything less than your best is to sacrifice the gift"