WINTER MASTER

WIN I WK 2 9-Jan

Clean

Squat

Bench

Jerk

Body Wt.

360 220
Snatch 45% PD Press 141.75 75.0% 75.0% 75.0% Back Ext. w/RnR 0 0.0% 0.0% 0.0% 35% wt reps 105 x10-12 0% wt reps 15 x8 15 x8 15 x8

575 315
Incline

405 235
Shldr

295 380
FSQ

0
Goal Wt.

MONDAY
HANG CLEAN 360 55.0% 65.0% 75.0% 80.0% 86.0% 86.0% 0.0% 0.0% 100% CG Speed Bench wt reps 200 x3 235 x3 270 x3 290 x2 310 x2 310 x2 0 0 0 0 405 55.0% 55.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% 1-Arm DB Incline wt reps 225 x5nc 225 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 141.75 75.0% 75.0% 75.0% 0 0.0% 0.0% 0.0% wt reps 105 x6ea 105 x6ea 105 x6ea 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12

COMPLEX WORK POST WORK 1. Box Hip Rotator Stretch Stability Ball Neck - 1 x 10 ea 2. 3 Clap Plyo Push Up 3. 4. Rice - 2 x 15 Rollers - 2 x Up & Down COMPETITION Static Rope Stretch (Group)

105 x10-12 *3 x 20sec ea leg - 1st 3 sets 105 x10-12 *10 x 1 - All Sets

Inverted Row(FOB)

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program See Bulletin Board Outside Jones' Office Core Iso Hold MB Chest Pass - 2 x 20 reps Band Pulldowns - 2 x 20 reps Hip Girdle Strength Mini-Band St.Leg Shuffle, SQ Shuffle, Monster Walk Mini-Band Wide & Tight March - 2 x 10 all exercises Posterior Chain Manual Leg Curl - 2 x 10

TUESDAY
POWER SNATCH 220 50.0% 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 100% Pause Box Squat wt reps 110 x3 130 x3 155 x3 165 x2 165 x2 165 x2 0 0 0 0 575 55.0% 55.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% Lateral Squat wt reps 315 x5nb 315 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 115 75.0% 75.0% 75.0% SB Hip Lift & Curl 0 0.0% 0.0% 0.0% 20% wt reps 85 x6ea 85 x6ea 85 x6ea 0% wt reps 0 x10 0 x10 0 x10 SL Good Mornings 0 0.0% 0.0% 0.0% 365 75.0% 75.0% 75.0% 0% wt reps Green x6ea Green x6ea Green x6ea 90% wt reps 275 x10-12 275 x10-12 275 x10-12

COMPLEX WORK 1. Reaching Box Lunge

*3 x 20sec ea leg - 1st 3 sets

2. Box Jump (High Box)

*10 x 1 - All Sets

Bicep Pulldown

3. Skate Hop & Hold

*3 x 4ea leg - All Sets

4.

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder Upper Body Roller & Strength Program COMPETITION See Bulletin Board Outside Jones' Office Mass Building Core Blow Out (Group) Alternating DB Curl - 3 x 12 ea Cable Tricep - 3 x12 Dynamic Rope Stretch (Group) DB Shrugs - 3 x 12 (Go Heavy) Foot Quickness Jump Rope - 5 sets of 50 reps - Speed Hops WR's - Jugs 50+ Catches

THURSDAY
SPLIT JERK 280.25 50.0% 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 95% wt reps 140 x3 170 x3 195 x3 210 x2 210 x2 210 x2 0 0 0 0 BENCH PRESS 405 55.0% 65.0% 75.0% 80.0% 86.0% 86.0% 0.0% 0.0% 100% OH Press wt reps 225 x5 265 x5 305 x4 325 x4 350 x3 350 x3 Board Press 0 3 x Max 235 75.0% 75.0% 75.0% 100 50.0% 50.0% 50.0% 100% Seated Row wt reps 175 x6 175 x6 175 x6 0% wt reps 50 x10ea 50 x10ea 50 x10ea 344.25 75.0% 75.0% 75.0% Dips 0 0.0% 0.0% 0.0% 85% wt reps 260 x10-12 0% wt reps 0 10,12,15 4. 0 10,12,15 0 Max

COMPLEX WORK 1. Inch Worm 2. Plyo Med Ball Press 3.

260 x10-12 *3 x 3 - Last 3 sets 260 x10-12 *3 x 5 - 1st 3 sets

Single Leg Rev. Hyper

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program Towel Tug o'War x 2 each Hand See Bulletin Board Outside Jones' Office Core COMPETITION TRX Circuit - Pike Up, Knee Ins, Side Winders - 1 x 10 TRX Roll Outs - 2 x 15 reps Static Stretch (Group) Hip Girdle Strength X-Band Walk - 2 x 10 reps each way Knee&Ankle Mini-Band Squat Shuffle - 2 x 10 reps ea WR's - Jugs 50+ Catches Posterior Chain 60-80 lbs. Back Extension - 2 x 12 reps

POST WORK Stability Ball Neck - 1 x 10 ea

FRIDAY
POWER CLEAN PULL 324 50.0% 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 90% BACK SQUAT 575 55.0% 65.0% 75.0% 80.0% 86.0% 86.0% 0.0% 0.0% 100% Lunge/Step Up Combo 20% wt reps 315 x5 375 x5 430 x4 460 x4 495 x3 495 x3 0 0 0 0 115 75.0% 75.0% 75.0% Glute Ham Raise 100 25.0% 25.0% 25.0% wt reps 85 x5ea 85 x5ea 85 x5ea 0% wt reps 25 x10 25 x10 25 x10 Wide Grip Pull Up 0 0.0% 0.0% 0.0% RDL 360 75.0% 75.0% 75.0% 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12 100% wt reps 270 x6 270 x6 270 x6 wt reps 160 x3 195 x3 225 x3 245 x2 245 x2 245 x2 0 0 0 0

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder *3 x 10 ea leg - 1st 3 sets Upper Body Roller & Strength Program 2. Lateral Low Hurdle Hops COMPETITION See Bulletin Board Outside Jones' Office Mass Building *6 x 10 - All Sets 3. 6 & 60 - 5 perfect reps (Group) DB Hammer Curls - 3 x 12 DB Lying Tricep - 3 x 12 4. Dynamic Floor Stretch (Group) SB DB Chest Flyes - 3 x 12 Foot Quickness Speed Ladder x 6 trips Down&Back (You Pick)

COMPLEX WORK 1. Lateral Leg Swing

Sets in ORANGE must be seen and signed off. Clean up Platforms/Benches and Rack all DBs!!!

WINTER MASTER
WIN I WK 2 16-Jan

Clean

Squat

Bench

Jerk

Body Wt.

205 145
Snatch 45% PD Press 61.25 75.0% 75.0% 75.0% Back Ext. w/RnR 0 0.0% 0.0% 0.0% 35% wt reps 45 x10-12 0% wt reps 15 x8 15 x8 15 x8

300 150
Incline

175 235
Shldr

130 260
FSQ

160 180
Goal Wt.

MONDAY
HANG CLEAN 205 55.0% 65.0% 75.0% 80.0% 86.0% 86.0% 0.0% 0.0% 100% CG Speed Bench wt reps 115 x3 135 x3 155 x3 165 x2 175 x2 175 x2 0 0 0 0 175 55.0% 55.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% 1-Arm DB Incline wt reps 95 x5nc 95 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 67.5 75.0% 75.0% 75.0% Inverted Row(FOB) 0 0.0% 0.0% 0.0% wt reps 50 x6ea 50 x6ea 50 x6ea 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12

COMPLEX WORK POST WORK 1. Box Hip Rotator Stretch Stability Ball Neck - 1 x 10 ea 2. 3 Clap Plyo Push Up 3. 4. Rice - 2 x 15 Rollers - 2 x Up & Down COMPETITION Static Rope Stretch (Group)

45 x10-12 *3 x 20sec ea leg - 1st 3 sets 45 x10-12 *10 x 1 - All Sets

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program See Bulletin Board Outside Jones' Office Core Iso Hold MB Chest Pass - 2 x 20 reps Band Pulldowns - 2 x 20 reps Hip Girdle Strength Mini-Band St.Leg Shuffle, SQ Shuffle, Monster Walk Mini-Band Wide & Tight March - 2 x 10 all exercises Posterior Chain Manual Leg Curl - 2 x 10

TUESDAY
POWER SNATCH 145 50.0% 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 100% Pause Box Squat wt reps 75 x3 85 x3 100 x3 110 x2 110 x2 110 x2 0 0 0 0 300 55.0% 55.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% Lateral Squat wt reps 165 x5nb 165 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 60 75.0% 75.0% 75.0% SB Hip Lift & Curl 0 0.0% 0.0% 0.0% 20% wt reps 45 x6ea 45 x6ea 45 x6ea 0% wt reps 0 x10 0 x10 0 x10 SL Good Mornings 0 0.0% 0.0% 0.0% 158 75.0% 75.0% 75.0% 0% wt reps Green x6ea Green x6ea Green x6ea 90% wt reps 120 x10-12 120 x10-12 120 x10-12

COMPLEX WORK 1. Reaching Box Lunge

*3 x 20sec ea leg - 1st 3 sets

2. Box Jump (High Box)

*10 x 1 - All Sets

Bicep Pulldown

3. Skate Hop & Hold

*3 x 4ea leg - All Sets

4.

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder Upper Body Roller & Strength Program COMPETITION See Bulletin Board Outside Jones' Office Mass Building Core Blow Out (Group) Alternating DB Curl - 3 x 12 ea Cable Tricep - 3 x12 Dynamic Rope Stretch (Group) DB Shrugs - 3 x 12 (Go Heavy) Foot Quickness Jump Rope - 5 sets of 50 reps - Speed Hops WR's - Jugs 50+ Catches

THURSDAY
SL DB JERK 52 50.0% 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 40% wt reps 25 x3 30 x3 35 x3 40 x3 40 x3 40 x3 0 0 0 0 BENCH PRESS 175 55.0% 65.0% 75.0% 80.0% 86.0% 86.0% 0.0% 0.0% 100% OH Press wt reps 95 x5 115 x5 130 x4 140 x4 150 x3 150 x3 Board Press 0 3 x Max 235 75.0% 75.0% 75.0% 100 50.0% 50.0% 50.0% 100% Seated Row wt reps 175 x6 175 x6 175 x6 0% wt reps 50 x10ea 50 x10ea 50 x10ea 148.75 75.0% 75.0% 75.0% Dips 0 0.0% 0.0% 0.0% 85% wt reps 110 x10-12 0% wt reps 0 10,12,15 4. 0 10,12,15 0 Max

COMPLEX WORK 1. Inch Worm 2. Plyo Med Ball Press 3.

110 x10-12 *3 x 3 - Last 3 sets 110 x10-12 *3 x 5 - 1st 3 sets

Single Leg Rev. Hyper

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program Towel Tug o'War x 2 each Hand See Bulletin Board Outside Jones' Office Core COMPETITION TRX Circuit - Pike Up, Knee Ins, Side Winders - 1 x 10 TRX Roll Outs - 2 x 15 reps Static Stretch (Group) Hip Girdle Strength X-Band Walk - 2 x 10 reps each way Knee&Ankle Mini-Band Squat Shuffle - 2 x 10 reps ea WR's - Jugs 50+ Catches Posterior Chain 60-80 lbs. Back Extension - 2 x 12 reps

POST WORK Stability Ball Neck - 1 x 10 ea

FRIDAY
SL DB Jump Shrug 61.5 50.0% 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 30% wt reps 30 x3 35 x3 45 x3 45 x3 45 x3 45 x3 0 0 0 0 Single Leg Bear Squat 100% Single Leg Squat 300 55.0% 65.0% 75.0% 80.0% 86.0% 86.0% 0.0% 0.0% wt reps 165 x5 195 x5 225 x4 240 x4 260 x3 260 x3 0 0 0 0 100 25.0% 25.0% 25.0% SL Bench Hip Lift 100 25.0% 25.0% 25.0% 20% wt reps 25 x5ea 25 x5ea 25 x5ea 0% wt reps 25 x10 25 x10 25 x10 Wide Grip Pull Up 0 0.0% 0.0% 0.0% RDL 205 75.0% 75.0% 75.0% 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12 100% wt reps 155 x6 155 x6 155 x6

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder *3 x 10 ea leg - 1st 3 sets Upper Body Roller & Strength Program 2. Lateral Low Hurdle Hops COMPETITION See Bulletin Board Outside Jones' Office Mass Building *6 x 10 - All Sets 3. 6 & 60 - 5 perfect reps (Group) DB Hammer Curls - 3 x 12 DB Lying Tricep - 3 x 12 4. Dynamic Floor Stretch (Group) SB DB Chest Flyes - 3 x 12 Foot Quickness Speed Ladder x 6 trips Down&Back (You Pick)

COMPLEX WORK 1. Lateral Leg Swing

Sets in ORANGE must be seen and signed off. Clean up Platforms/Benches and Rack all DBs!!!

WINTER MASTER
WIN I WK 3 23-Jan

Clean

Squat

Bench

Jerk

Body Wt.

205 145
Snatch 45% PD Press 61.25 80.0% 80.0% 80.0% Back Ext. w/RnR 0 0.0% 0.0% 0.0% 35% wt reps 50 x10 50 x10 50 x10 0% wt reps 15 x8 15 x8 15 x8

300 150
Incline

175 235
Shldr

130 260
FSQ

160 180
Goal Wt.

MONDAY
HANG CLEAN 205 55.0% 65.0% 75.0% 80.0% 85.0% 91.0% 91.0% 0.0% 100% CG Speed Bench wt reps 115 x3 135 x3 155 x2 165 x2 175 x1 185 x1 185 x1-3 0 0 175 50.0% 50.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% 1-Arm DB Incline wt reps 90 x5nc 90 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 67.5 80.0% 80.0% 80.0% Inverted Row(FOB) 0 0.0% 0.0% 0.0% wt reps 55 x5ea 55 x5ea 55 x5ea 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12

COMPLEX WORK POST WORK 1. Box Hip Rotator Stretch Stability Ball Neck - 1 x 10 ea
*3 x 20sec ea leg - 1st 3 sets

2. 3 Clap Plyo Push Up

*10 x 1 - All Sets

Rice - 2 x 15 Rollers - 2 x Up & Down COMPETITION Static Rope Stretch (Group)

3. 4.

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program See Bulletin Board Outside Jones' Office Core Iso Hold MB Chest Pass - 2 x 20 reps Band Pulldowns - 2 x 20 reps Hip Girdle Strength Mini-Band St.Leg Shuffle, SQ Shuffle, Monster Walk Mini-Band Wide & Tight March - 2 x 10 all exercises Posterior Chain Manual Leg Curl - 2 x 10

TUESDAY
POWER SNATCH 145 50.0% 60.0% 70.0% 75.0% 80.0% 80.0% 0.0% 0.0% 100% Pause Box Squat wt reps 75 x3 85 x3 100 x3 110 x2 115 x2 115 x2 0 0 0 0 300 50.0% 50.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% Lateral Squat wt reps 150 x5nb 150 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 60 80.0% 80.0% 80.0% SB Hip Lift & Curl 0 0.0% 0.0% 0.0% 20% wt reps 50 x5ea 50 x5ea 50 x5ea 0% wt reps 0 x10 0 x10 0 x10 SL Good Mornings 0 0.0% 0.0% 0.0% 158 80.0% 80.0% 80.0% 0% wt reps Green x6ea Green x6ea Green x6ea 90% wt reps 125 x10 125 x10 125 x10

COMPLEX WORK 1. Reaching Box Lunge

*3 x 20sec ea leg - 1st 3 sets

2. Box Jump (High Box)

*10 x 1 - All Sets

Bicep Pulldown

3. Skate Hop & Hold

*3 x 3ea leg - All Sets

4.

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder Upper Body Roller & Strength Program COMPETITION See Bulletin Board Outside Jones' Office Mass Building Core Blow Out (Group) Alternating DB Curl - 3 x 12 ea Cable Tricep - 3 x12 Dynamic Rope Stretch (Group) DB Shrugs - 3 x 12 (Go Heavy) Foot Quickness Jump Rope - 5 sets of 50 reps - Speed Hops WR's - Jugs 50+ Catches

THURSDAY
SPLIT JERK 123.5 50.0% 60.0% 70.0% 75.0% 80.0% 80.0% 0.0% 0.0% 95% wt reps 60 x3 75 x3 85 x3 95 x2 100 x2 100 x2 0 0 0 0 BENCH PRESS 175 55.0% 65.0% 75.0% 80.0% 85.0% 91.0% 91.0% 0.0% 100% OH Press wt reps 95 x5 115 x4 130 x3 140 x2 150 x1 160 x1 160 x1-3 Board Press x 3 235 80.0% 80.0% 80.0% 100 50.0% 50.0% 50.0% 100% Seated Row wt reps 190 x5 190 x5 190 x5 0% wt reps 50 x10ea 50 x10ea 50 x10ea 148.75 80.0% 80.0% 80.0% Dips 0 0.0% 0.0% 0.0% 85% wt reps 120 x10 120 x10 120 x10 0% wt reps 0 10,12,15 4. 0 10,12,15 0 Max

COMPLEX WORK 1. Inch Worm

*3 x 3 - First 3 sets

2. Plyo Med Ball Press

*3 x 5 - 1st 3 sets

Single Leg Rev. Hyper

3.

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program Towel Tug o'War x 2 each Hand See Bulletin Board Outside Jones' Office Core COMPETITION TRX Circuit - Pike Up, Knee Ins, Side Winders - 1 x 10 TRX Roll Outs - 2 x 15 reps Static Stretch (Group) Hip Girdle Strength X-Band Walk - 2 x 10 reps each way Knee&Ankle Mini-Band Squat Shuffle - 2 x 10 reps ea WR's - Jugs 50+ Catches Posterior Chain 60-80 lbs. Back Extension - 2 x 12 reps

POST WORK Stability Ball Neck - 1 x 10 ea

FRIDAY
POWER CLEAN PULL 184.5 50.0% 60.0% 70.0% 75.0% 80.0% 80.0% 0.0% 0.0% 90% BACK SQUAT 300 55.0% 65.0% 75.0% 80.0% 85.0% 91.0% 91.0% 0.0% 100% Lunge/Step Up Combo 20% wt reps 165 x5 195 x4 225 x3 240 x2 255 x1 275 x1 275 x1-3 0 0 60 80.0% 80.0% 80.0% Glute Ham Raise 100 25.0% 25.0% 25.0% wt reps 50 x5ea 50 x5ea 50 x5ea 0% wt reps 25 x10 25 x10 25 x10 Wide Grip Pull Up 0 0.0% 0.0% 0.0% RDL 205 80.0% 80.0% 80.0% 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12 100% wt reps 165 x5 165 x5 165 x5 wt reps 90 x3 110 x3 130 x3 140 x2 150 x2 150 x2 0 0 0 0

COMPLEX WORK 1. Lateral Leg Swing

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder *3 x 10 ea leg - 1st 3 sets Upper Body Roller & Strength Program 2. Lateral Low Hurdle Hops COMPETITION See Bulletin Board Outside Jones' Office Mass Building *6 x 10 - All Sets 3. 6 & 60 - 5 perfect reps (Group) DB Hammer Curls - 3 x 12 DB Lying Tricep - 3 x 12 4. Dynamic Floor Stretch (Group) SB DB Chest Flyes - 3 x 12 Foot Quickness Speed Ladder x 6 trips Down&Back (You Pick)

Sets in ORANGE must be seen and signed off. Clean up Platforms/Benches and Rack all DBs!!!

WINTER MASTER
WIN I WK 3 30-Jan

Clean

Squat

Bench

Jerk

Body Wt.

360 220
Snatch 45% PD Press 141.75 80.0% 80.0% 80.0% 0 0.0% 0.0% 0.0% 35% wt reps 115 x10 115 x10 115 x10 0% wt reps 15 x10 15 x10 15 x10

575 315
Incline

405 235
Shldr

295 380
FSQ

0
Goal Wt.

MONDAY
Hang Clean 360 55.0% 65.0% 75.0% 80.0% 85.0% 91.0% 0.0% 0.0% 0% wt reps 200 x2 235 x2 270 x2 290 x2 305 x1 330 x1-3 0 0 0 0 CG Speed Bench 405 50.0% 50.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% 1-Arm DB Incline wt reps 205 x5nc 205 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 141.75 80.0% 80.0% 80.0% 0 0.0% 0.0% 0.0% wt reps 115 x5ea 115 x5ea 115 x5ea 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12

COMPLEX WORK POST WORK 1. Box Hip Rotator Stretch Stability Ball Neck - 1 x 10 ea
*3 x 20sec ea leg - 1st 3 sets

2. 3 Clap Plyo Push Up

*10 x 1 - All Sets

Rice - 2 x 15 Rollers - 2 x Up & Down COMPETITION Static Rope Stretch (Group)

Inverted Row(FOB)

SL Back Extensions

3. 4.

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program See Bulletin Board Outside Jones' Office Core Iso Hold MB Chest Pass - 2 x 20 reps Band Pulldowns - 2 x 20 reps Hip Girdle Strength Mini-Band St.Leg Shuffle, SQ Shuffle, Monster Walk Mini-Band Wide & Tight March - 2 x 10 all exercises Posterior Chain Manual Leg Curl - 2 x 10

TUESDAY
1-Arm SL DB Snatch 99 60.0% 70.0% 75.0% 75.0% 75.0% 75.0% 0.0% 0.0% 45% Leg Press 0 50.0% 50.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0% wt reps 0 x8 0 x8 0 x8 0 x8 0 x8 0 x8 0 0 0 0 SL Squat 100 25.0% 25.0% 25.0% MB SL Hip Lift 0 0.0% 0.0% 0.0% 0% wt reps 25 x6ea 25 x6ea 25 x6ea 0% wt reps 0 x8ea 0 x8ea 0 x8ea SL Good Mornings 0 0.0% 0.0% 0.0% 365 80.0% 80.0% 80.0% 0% wt reps Green x6ea Green x6ea Green x6ea 90% wt reps 290 x10 290 x10 290 x10 wt reps 60 x3ea 70 x3ea 75 x3ea 75 x3ea 75 x3ea 75 x3ea 0 0 0 0

COMPLEX WORK 1. Reaching Box Lunge

*3 x 20sec ea leg - 1st 3 sets

2. Box Jump (High Box)

*10 x 1 - All Sets

Bicep Pulldown

3. Skate Hop & Hold

*3 x 3ea leg - All Sets

4.

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder Upper Body Roller & Strength Program COMPETITION See Bulletin Board Outside Jones' Office Mass Building Core Blow Out (Group) Alternating DB Curl - 3 x 12 ea Cable Tricep - 3 x12 Dynamic Rope Stretch (Group) DB Shrugs - 3 x 12 (Go Heavy) Foot Quickness Jump Rope - 5 sets of 50 reps - Speed Hops WR's - Jugs 50+ Catches

THURSDAY
SL DB Jerk 118 60.0% 70.0% 75.0% 75.0% 75.0% 75.0% 0.0% 0.0% 40% wt reps 70 x3 85 x3 90 x3 90 x3 90 x3 90 x3 0 0 0 0 BENCH PRESS 405 55.0% 65.0% 75.0% 80.0% 85.0% 91.0% 91.0% 0.0% 100% OH Press wt reps 225 x5 265 x4 305 x3 325 x2 345 x1 370 x1 370 x1-3 Board Press x 3 235 80.0% 80.0% 80.0% 100 50.0% 50.0% 50.0% 100% Seated Row wt reps 190 x5 190 x5 190 x5 0% wt reps 50 x10ea 50 x10ea 50 x10ea 344.25 80.0% 80.0% 80.0% Dips 0 0.0% 0.0% 0.0% 85% wt reps 275 x10 275 x10 275 x10 0% wt reps 0 10,12,15 4. 0 10,12,15 0 Max

COMPLEX WORK 1. Inch Worm

*3 x 3 - First 3 sets

2. Plyo Med Ball Press

*3 x 5 - 1st 3 sets

Single Leg Rev. Hyper

3.

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program Towel Tug o'War x 2 each Hand See Bulletin Board Outside Jones' Office Core COMPETITION TRX Circuit - Pike Up, Knee Ins, Side Winders - 1 x 10 TRX Roll Outs - 2 x 15 reps Static Stretch (Group) Hip Girdle Strength X-Band Walk - 2 x 10 reps each way Knee&Ankle Mini-Band Squat Shuffle - 2 x 10 reps ea WR's - Jugs 50+ Catches Posterior Chain 60-80 lbs. Back Extension - 2 x 12 reps

POST WORK Stability Ball Neck - 1 x 10 ea

FRIDAY
SL DB Jump Shrugs 126 60.0% 70.0% 75.0% 75.0% 75.0% 75.0% 0.0% 0.0% 35% SL Bear Squat 0 55.0% 65.0% 75.0% 80.0% 85.0% 91.0% 0.0% 0.0% 0% wt reps 0 x8 0 x8 0 x8 0 x8 0 x8 0 x8 0 0 0 0 Leg Extension/Curl 0 80.0% 80.0% 80.0% SL Bench Hip Lift 0 25.0% 25.0% 25.0% 0% wt reps 0 x10ea 0 x10ea 0 x10ea 0% wt reps 0 x10ea 0 x10ea 0 x10ea Wide Grip Pull Up 0 0.0% 0.0% 0.0% RDL 360 80.0% 80.0% 80.0% 0% wt reps 0 8,10,12 0 8,10,12 0 8,10,12 100% wt reps 290 x5 290 x5 290 x5 wt reps 75 x3 90 x3 95 x3 95 x2 95 x2 95 x2 0 0 0 0

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder *3 x 10 ea leg - 1st 3 sets Upper Body Roller & Strength Program 2. Lateral Low Hurdle Hops COMPETITION See Bulletin Board Outside Jones' Office Mass Building *6 x 10 - All Sets 3. 6 & 60 - 5 perfect reps (Group) DB Hammer Curls - 3 x 12 DB Lying Tricep - 3 x 12 4. Dynamic Floor Stretch (Group) SB DB Chest Flyes - 3 x 12 Foot Quickness Speed Ladder x 6 trips Down&Back (You Pick)

COMPLEX WORK 1. Lateral Leg Swing

Sets in ORANGE must be seen and signed off. Clean up Platforms/Benches and Rack all DBs!!!

WINTER MASTER
WIN II WK 1 6-Jan

Clean

Squat

Bench

Jerk

Body Wt.

360 220
Snatch 45% Fat Boys on Foor 101.25 70.0% 70.0% 0.0% 0% SL Back Ext. w/T 0 0.0% 0.0% 0.0% 25% wt reps 70 x8 70 x8 0 0 0% wt reps 15 x6ea 15 x6ea 0 0

575 315
Incline

405 235
Shldr

295 380
FSQ

0
Goal Wt.

MONDAY
HANG CLEAN 360 50.0% 60.0% 70.0% 80.0% 84.0% 0.0% 0.0% 0.0% 100% Speed Bench Press wt reps 180 x3 215 x3 250 x3 290 x2 300 x2 0 0 0 0 0 0 405 48.0% 48.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% Alt. DB Incline 141.75 70.0% 70.0% 0.0% 0 0.0% 0.0% 0.0% wt reps 195 x5nc 195 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 wt reps 100 x5ea 100 x5ea 0 0 wt reps 0 8,10,12 0 8,10,12 0 0

COMPLEX WORK 1. Hurdle Duck Unders

*3 x 8 ea - 1st 3 sets

POST WORK Stability Ball Neck - 1 x 10 ea Rice - 2 x 15 Rollers - 2 x Up & Down COMPETITION Static Rope Stretch (Group)

2. Plyo Push Up on Boxes

*10 x 1 - All Sets

TRX Inverted Chin Up

3. 4.

EXTRA NEEDS WORK Hip Mobility Lower Body Roller & Flexibilty Program See Bulletin Board Outside Jones' Office Core Iso Hold MB Chest Pass - 2 x 20 reps Band Pulldowns - 2 x 20 reps Hip Girdle Strength Mini-Band St.Leg Shuffle, SQ Shuffle, Monster Walk Mini-Band Wide & Tight March - 2 x 10 all exercises Posterior Chain Manual Leg Curl - 2 x 10

TUESDAY
1-Arm DB Split Snatch 45% 99 60.0% 70.0% 75.0% 75.0% 75.0% 0.0% 0.0% 0.0% wt reps 60 x3ea 70 x3ea 75 x3ea 75 x3ea 75 x3ea 0 0 0 0 0 0 Speed Back Squat 575 48.0% 48.0% 0.0% 0.0% 0.0% 0.0% 0.0% 0.0% 100% Single Leg Squat wt reps 275 x5nc 275 10x2 1 set 0 Every 0 60 Sec. 0 0 0 0 0 0 0 0 0.0% 0.0% 0.0% TRX Hip Lift & Curl 0 0.0% 0.0% 0.0% 0% wt reps 25 x5ea 25 x5ea 0 0 0% wt reps 0 x10 0 x10 0 0 3-Dome Pick Up 0 0.0% 0.0% 0.0% Lat Pull Down 344 70.0% 70.0% 0.0% 0% wt reps 0 x3ea 0 x3ea 0 0 85% wt reps 240 x10 240 x10 0 0

COMPLEX WORK 1. Diag. Reach Box Lung.

*3 x 20sec ea leg - 1st 3 sets

2. Hurdle Hop Over

*10 x 1 - All Sets

3. 4.

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder Upper Body Roller & Strength Program COMPETITION See Bulletin Board Outside Jones' Office Mass Building Core Blow Out (Group) Alternating DB Curl - 3 x 12 ea Cable Tricep - 3 x12 Dynamic Rope Stretch (Group) DB Shrugs - 3 x 12 (Go Heavy) Foot Quickness Jump Rope - 5 sets of 50 reps - Speed Hops WR's - Jugs 50+ Catches

THURSDAY
PUSH JERK 295 50.0% 60.0% 70.0% 75.0% 75.0% 0.0% 0.0% 0.0% 100% BENCH PRESS wt reps 150 x3 175 x3 205 x3 220 x3 220 x3 0 0 0 0 0 0 405 50.0% 60.0% 70.0% 80.0% 84.0% 0.0% 0.0% 0.0% 100% 1-Arm DB Sh. Press wt reps 205 x5 245 x5 285 x4 325 x3 340 x2 0 0 0 0 Floor Press x 3 105.75 70.0% 70.0% 0.0% SB Reverse Hyper 0 0.0% 0.0% 0.0% 45% Wide Seated Row 303.75 70.0% 70.0% 0.0% 0% wt reps 0 x10 0 x10 0 0 Rack Dips 0 0.0% 0.0% 0.0% wt 2 Blues 2 Blues 0 215 215 0 wt reps 75 x5ea 75 x5ea 0 0 wt reps

EXTRA NEEDS WORK Hip Mobility x10 *3 x Pilar to Pilar - First 3 sets Lower Body Roller & Flexibilty Program x10 2. Med Ball Chest Quicks Towel Tug o'War x 2 each Hand See Bulletin Board Outside Jones' Office 0 *5 x 10 - All Sets Core 0% 3. COMPETITION TRX Circuit - Pike Up, Knee Ins, Side Winders - 1 x 10 reps TRX Roll Outs - 2 x 15 reps 10,12,15 4. Static Stretch (Group) Hip Girdle Strength 10,12,15 X-Band Walk - 2 x 10 reps each way 0 Knee&Ankle Mini-Band Squat Shuffle - 2 x 10 reps ea WR's - Jugs 50+ Catches Posterior Chain 60-80 lbs. Back Extension - 2 x 12 reps
75% 0%

COMPLEX WORK 1. Lunge Elbow Tuck

POST WORK Stability Ball Neck - 1 x 10 ea

FRIDAY
POWER CLEAN 324 50.0% 60.0% 70.0% 75.0% 75.0% 0.0% 0.0% 0.0% 90% wt reps 160 x3 195 x3 225 x3 245 x3 245 x3 0 0 0 0 0 0 BACK SQUAT 575 50.0% 60.0% 70.0% 80.0% 84.0% 0.0% 0.0% 0.0% 100% TRX Split Squat wt reps 290 x5 345 x5 405 x4 460 x3 485 x2 0 0 0 0 0 0 0 0.0% 0.0% 0.0% Big 3 on Stab Ball 0 0.0% 0.0% 0.0% 0% wt reps 40-50 x5ea 40-50 x5ea 0 0 0% wt reps 0 x8ea 0 x8ea 0 0 Wt. CG Chin Up 0 0.0% 0.0% 0.0% DB RDL 162 70.0% 70.0% 0.0% wt reps Vest 8,10,12 0 0 45% wt reps 115 x5 115 x5 0 0

COMPLEX WORK 1. Frog Hops 2. Platform Quick Foot

*Quick Foot/Scissors x 20ea

Vest 8,10,12 *3 x 8 - 1st 3 sets

3. 4.

POST WORK EXTRA NEEDS WORK Partner Neck - 1 x 10 ea (1 min) Shoulder Upper Body Roller & Strength Program COMPETITION See Bulletin Board Outside Jones' Office Mass Building 6 & 60 - 6 perfect reps (Group) DB Hammer Curls - 3 x 12 DB Lying Tricep - 3 x 12 Dynamic Floor Stretch (Group) SB DB Chest Flyes - 3 x 12 Foot Quickness Speed Ladder x 6 trips Down&Back (You Pick)

Sets in ORANGE must be seen and signed off. Clean up Platforms/Benches and Rack all DBs!!!