2005 Workout CHS

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
S
5
12
19
26
3
10
17
24
31
7
14
21
28
4
11
18
25
32
39
46
53
M
6
13
20
27
4
11
18
25
1
8
15
22
29
5
12
19
26
33
40
47
54
T
7
14
21
28
5
12
19
26
2
9
16
23
30
6
13
20
27
34
41
48
55
W
8
15
22
29
6
13
20
27
3
10
17
24
31
7
14
21
28
35
42
49
56
R
9
16
23
30
7
14
21
28
4
11
18
25
1
8
15
22
29
36
43
50
57
F
10
17
24
1
8
15
22
29
5
12
19
26
2
9
16
23
30
37
44
51
58
S
11
18
25
2
9
16
23
30
6
13
20
27
3
10
17
24
31
38
45
52
59
MARCH
APRIL
MAY
JUNE
JULY
40
9
27
53
13
28
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
1a. MED BALL ROUTINE
1d. ONE LEGGED SQUAT
BALLISTIC DUMBBELL SQUAT JUMP
HANG CLEAN
HEX BAR DEADLIFT
12
10
10
10
DUMBBELL ROW
DUMBBELL LUNGE
WEIGHTED NECK MACHINE
SPEED & AGILITY WORK
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
25
25
25
10
10
10
12
FLAT BENCH DUMBBELL FLYE
FRONT DELT RAISE
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
12
12
12

1b. BALLISTIC PARTNER ASSISTED LEG
RAISE
1c. PULLUPS
BALLISTIC FLAT BENCH THROWS
INCLINE BENCH PRESS
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
1b. ONE LEGGED SQUAT
HANG SNATCH
POWER CLEAN
SINGLE LEG R. D. L. WITH DUMBBELLS
10
10
10
30
30
30
SEATED ONE ARM OVERHEAD

EXTENSION
30
30
30
WEIGHTED NECK
10
10
1b. LYING OBLIQUE TWIST
ALTERNATING DUMBBELL CURL

STANDING BARBELL CURLS
DONKEY CALF RAISES
ONE ARM REVERSE GRIP PRESSDOWN
SATURDAY
1b. PULLUPS
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
10
TOWEL BENCH PRESS
CLOSE GRIP BENCH PRESS
TIRE FLIP
TIRE PULL
BACK SQUAT
POWER SPRINTS
SPRING BREAK
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
30
30
30
HANG CLEAN WITH CHAINS
HEX BAR DEADLIFT
12
10
10
10
DUMBBELL ROW
DUMBBELL LUNGE
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT WITH CHAINS
10
FLAT BENCH PRESS WITH CHAINS
FRONT DELT RAISE
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
10
10
10
THURSDAY
1c. WEIGHTED HYPERS
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
HANG SNATCH
POWER CLEAN WITH CHAINS
R. D. L.
10
10
10
DONKEY CALF RAISES
30
30
30
WEIGHTED NECK
10
10
DB TRICEP KICKBACKS
STEP UPS
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
10

1b. PULLUPS
BACK SQUAT WITH CHAINS

TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SPRING BREAK
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
12
10
10
10
DUMBBELL ROW
DUMBBELL LUNGE
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
FLAT BENCH PRESS
FRONT DELT RAISE
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
10
10
10
DONKEY CALF RAISES
30
30
30
WEIGHTED NECK
10
10
DB TRICEP KICKBACKS
STEP UPS
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
BACK SQUAT
10
10
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
BACK SQUAT
POWER SPRINTS
SPRING BREAK
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
12
10
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
FLAT BENCH PRESS
PUSH PRESS
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
ALT. DUMBBELL CURLS
10
10
10
DUMBBELL SHRUGS
10
10
10
LATERAL BENCH JUMPS
30
30
30
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
FRONT SQUAT
10
10
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
FRONT SQUAT
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
12
10
10
10
DUMBBELL ROW
DUMBBELL LUNGE
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
FLAT BENCH PRESS
FRONT DELT RAISE
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
10
10
10
DONKEY CALF RAISES
30
30
30
WEIGHTED NECK
10
10
TRICEP PRESSDOWN
STEP UPS
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
BACK SQUAT
10
10
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
BACK SQUAT
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
12
10
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
FLAT BENCH PRESS
PUSH PRESS
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
INCLINE DUMBBELL CURLS
10
10
10
DUMBBELL SHRUGS
10
10
10
LATERAL BENCH JUMPS
30
30
30
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
FRONT SQUAT
10
10
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
FRONT SQUAT
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
12
10
10
10
DUMBBELL ROW
DUMBBELL LUNGE
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
FLAT BENCH PRESS
FRONT DELT RAISE
GLUTE / HAM
LOW BACK EXTENSION
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
10
10
10
DONKEY CALF RAISES
30
30
30
WEIGHTED NECK
10
10
LYING DB TRICEP EXTENSION

STEP UPS
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
BACK SQUAT
10
10
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
BACK SQUAT
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
PEAK PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
12
10
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
FLAT BENCH PRESS
PUSH PRESS
GLUTE / HAM
LAT PULLDOWN
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
ALT. DUMBBELL CURLS
10
10
10
BARBELL SHRUGS
10
10
10
LATERAL BENCH JUMPS
30
30
30
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
BACK SQUAT
10
10
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
BACK SQUAT
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
DEVELOPMENT PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
DUMB BELL ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
FLAT BENCH PRESS
ARNOLD PRESSES
GLUTE / HAM
LOW BACK EXTENSION
15
15
15
DIPS
10
10
10
THURSDAY
1b. PELVIC TILT & CRUNCH
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
40
40
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
15
15
15
DONKEY CALF RAISES
25
25
25
WEIGHTED NECK
10
10
WEIGHTED TRICEP EXT. DIPS OFF

BENCH
STEP UPS
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
8
8

1b. PULLUPS
FRONT SQUAT
10
10
INCLINE BENCH PRESS
TIRE FLIP
TIRE PULL
FRONT SQUAT
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
DEVELOPMENT PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
FLAT BENCH PRESS
ARNOLD PRESSES
GLUTE / HAM
LAT PULLDOWN
10
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
LATERAL BENCH JUMPS
25
25
25
WEIGHTED NECK
10
10
7-7-7 DROP SET NEGATIVE EZ BAR

CURLS
BARBELL SHRUGS
21
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
BACK SQUAT

1b. PULLUPS
BACK SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
DEVELOPMENT PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
HEAVY DUMBBELL ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
INCLINE BENCH PRESS
DUMBBELL MILITARY PRESS
GLUTE / HAM
LOW BACK EXTENSION
12
12
12
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
LYING DUMBBELL TRICEP EXTENSION
STEP UPS
DONKEY CALF RAISES
50
50
50
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
FRONT SQUAT

1b. PULLUPS
FRONT SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
DEVELOPMENT PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
FLAT BENCH PRESS
PUSH PRESS
GLUTE / HAM
LAT PULLDOWN
12
10
DIPS
10
10
10
LATERAL DELT RAISE (DUMBBELL)
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
INCLINE BENCH ALT. DUMBBELL CURLS
10
BARBELL SHRUGS
10
LATERAL BENCH JUMPS
25
25
25
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
BACK SQUAT

1b. PULLUPS
BACK SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
DEVELOPMENT PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
DUMB BELL OBLIQUE ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
INCLINE BENCH PRESS
PUSH PRESS
GLUTE / HAM
LOW BACK EXTENSION
15
15
15
DIPS
10
10
10
THURSDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
15
15
15
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
DUMBBELL TRICEP KICKBACKS
STEP - UPS
DONKEY CALF RAISE
50
50
50
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
FRONT SQUAT

1b. PULLUPS
FRONT SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
BASE PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
FLAT BENCH PRESS
10
PUSH PRESS
10
10
GLUTE / HAM
LAT PULLDOWN
10
DIPS
10
10
10
THURSDAY
1b. HANGING KNEE RAISE
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
12
12
12
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
ALT. DUMB BELL CURL
10
LATERAL BENCH JUMPS
25
25
25
BARBELL SHRUGS
10
10
10
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
BACK SQUAT

1b. PULLUPS
BACK SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
BASE PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
PUSH PRESS
10
10
GLUTE / HAM
LAT PULLDOWN
10
10
DIPS
10
10
FLAT BENCH PRESS
THURSDAY
8
10
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
12
12
12
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
HAMMER CURLS
STEP - UPS
DONKEY CALF RAISE
50
50
50
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
BACK SQUAT

1b. PULLUPS
BACK SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
BASE PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
HEX BAR DEADLIFT
BENT OVER ROW
BARBELL LUNGE
10
10
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
FRONT SQUAT
10
INCLINE BENCH PRESS
10
PUSH PRESS
10
10
GLUTE / HAM
FLAT BENCH LAT ROW
10
10
10
DIPS
10
10
10
THURSDAY
1b. HANGING KNEE TWIST
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
TRICEP PRESSDOWN
10
LATERAL BENCH JUMPS
20
20
DONKEY CALF RAISE
50
50
WEIGHTED NECK
10
10
SATURDAY
50
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
BACK SQUAT

1b. PULLUPS
BACK SQUAT
TOWEL BENCH PRESS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
BASE PROGRAM
NAME:
MONDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. PULLUPS
10
10
10
1c. CRUNCHES
25
25
25
POWER SNATCH
HANG CLEAN
BENT OVER ROW
BARBELL LUNGE
10
10
TUESDAY
TUESDAY
WEDNESDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
1b. REVERSE CRUNCH
15
15
15
1c. PULLUPS
10
10
10
BACK SQUAT
10
FLAT BENCH PRESS
10
PUSH PRESS
10
10
GLUTE / HAM
LAT PULLDOWN
10
10
DIPS
10
10
THURSDAY
1c. WEIGHTED HYPERS
8
10
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
12
12
12
1c. WEIGHTED HYPERS
HANG SNATCH
POWER CLEAN
R. D. L.
STEP - UPS
DONKEY CALF RAISE
50
50
50
WEIGHTED NECK
10
10
SATURDAY
SET 1
SET 2
SET 3
SET 4
SET 5
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
Rep x Wt
10
10
10
1c. WEIGHTED HYPERS
BACK SQUAT
TOWEL BENCH PRESS

1b. PULLUPS
TIRE FLIP
TIRE PULL
POWER SPRINTS
SET 5
SET 6
Rep x Wt
Rep x Wt
RK
RK
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
SET 5
SET 6
Rep x Wt
Rep x Wt
BLUE DEVIL FOOTBALL GOAL SETTING

GOAL
CLEANS
SQUAT
BENCH
20 YD SPRINT
VERTICAL JUMP
STANDING
LONG JUMP
TEST I
GOAL
TEST II
GOAL
TEST III
BLUE DEVIL ROAD TO SUCCESS
Todays preparation will determine tomorrows success. Our next step on the road to a successful season is to h
outstanding Winter of preparation. It is critical that we commit ourselves to following the strength and conditioning
exactly as written. There is no room for interpretation. Following the plan will insure that you maximize your gains d
Winter and are ready to go in August. More is not better ; we have cycled the program in order to bring you into cam
football condition. There will be times when the program requires you to back off. We must be disciplined in our app
avoid overtraining.
You are accountable for your pre-season training. The next several weeks is the MOST CRITICAL phase of our o
You will be tested in the following areas;
cleans
squat
bench
20 yd sprint
vertical jump
standing long jump
Every 6 weeks we will be testing each athlete in the aforementioned areas. We will still continue to use the Devil Club
as an indication of who has made improvements and of who have met their strength and conditioning goals. The shir
consist of the;
DEVIL shirt (Level I)
RED DEVIL shirt (Level II)
THE BLUE DEVIL shirt (Level III our highest honor)
We will also be having the STRONGMAN COMPETITIONS. The Strong Man Competition will be a challenging athle
composed of strength, power, speed, and endurance all elements that define a game-breaking football player. Ther
three weight classes for competition.
BLUE DEVIL FOOTBALL

champion priniples we will adhere to
record
Document your lifts / weights. Set your goals and monitor your gains.
INTENSITY
Work hard to get better each rep. You get what you put into it.
Don't go through the motions, force yourself to improve every workout.
TIMELY
Be on time - if late or absent, let a coach know before hand
Don't disrespect your honor or your team mates by being late or absent.
ACCOUNTABILITY
To your team mates and yourself. Your team mates are counting
on you to improve and to do your part - just as you are counting on
your team mates to improve as well.
SUCCESS
he road to a successful season is to have an

wing the strength and conditioning plan
sure that you maximize your gains during the
gram in order to bring you into camp in peak
. We must be disciplined in our approach to
the MOST CRITICAL phase of our off-season.
ll still continue to use the Devil Club T-Shirts

gth and conditioning goals. The shirts will
mpetition will be a challenging athletic event

game-breaking football player. There will be

2005 Workout CHS

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1

1a. MED BALL ROUTINE

1d. ONE LEGGED SQUAT

BALLISTIC DUMBBELL SQUAT JUMP

HEX BAR DEADLIFT

SPEED & AGILITY WORK

FLAT BENCH DUMBBELL FLYE

FRONT DELT RAISE

1a. MED BALL ROUTINE

1c. WEIGHTED HYPERS

1b. ONE LEGGED SQUAT

SINGLE LEG R. D. L. WITH DUMBBELLS

SEATED ONE ARM OVERHEAD

1b. LYING OBLIQUE TWIST

ALTERNATING DUMBBELL CURL

1c. WEIGHTED HYPERS

1d. ONE LEGGED SQUAT

TOWEL BENCH PRESS

CLOSE GRIP BENCH PRESS

1a. MED BALL ROUTINE

1d. ONE LEGGED SQUAT

HANG CLEAN WITH CHAINS

HEX BAR DEADLIFT

SPEED & AGILITY WORK

1b. REVERSE CRUNCH

FRONT SQUAT WITH CHAINS

FLAT BENCH PRESS WITH CHAINS

FRONT DELT RAISE

1a. MED BALL ROUTINE

1b. ONE LEGGED SQUAT

POWER CLEAN WITH CHAINS

DONKEY CALF RAISES

1c. WEIGHTED HYPERS

1d. ONE LEGGED SQUAT

1a. MED BALL ROUTINE

BACK SQUAT WITH CHAINS

CLOSE GRIP BENCH PRESS

1a. MED BALL ROUTINE

1d. ONE LEGGED SQUAT

HEX BAR DEADLIFT

SPEED & AGILITY WORK

1b. REVERSE CRUNCH

FLAT BENCH PRESS

FRONT DELT RAISE

1a. MED BALL ROUTINE

1c. WEIGHTED HYPERS

1b. ONE LEGGED SQUAT

DONKEY CALF RAISES

1c. WEIGHTED HYPERS

1d. ONE LEGGED SQUAT

1a. MED BALL ROUTINE

TOWEL BENCH PRESS

CLOSE GRIP BENCH PRESS

1a. MED BALL ROUTINE

1d. ONE LEGGED SQUAT

HEX BAR DEADLIFT

BENT OVER ROW

WEIGHTED NECK MACHINE

SPEED & AGILITY WORK

1b. REVERSE CRUNCH

FLAT BENCH PRESS

1a. MED BALL ROUTINE

1c. WEIGHTED HYPERS