A&B NEW WORKOUTS SAME PAGE

***ALERT -- NEW A DAY Winter Workout

Since we are cramming into 2 days a week... Need to put More BIG Lifts In per Day! So...

Workout A Winter- (WARM UP!)

STRONGMAN SUPER SET: Deadlift: 3x3 (1x20 Rep Set to Finish)

STRONGMAN SUPER SET: Leg Press Dog Sled Routine 3x20 Max Effort (2 45's More Than Last Week!)

STRONGMAN SET: --Hallway: Farmer's Walk 3 Walks 20 Yards HEAVY!
Get in 4 Assists this Week/4 Next Week

-- Hang Cleans: 3x10 / Bent-over Row: 3x10 Super Set 

--Dumbbell Press 3x8 (Heavy!)/Shrug 3x20

--Cable Lat Pull Downs 5x5 (HEAVY)/Cable Row: Super Set 5x10

--Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).

--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).

--Hallway: Weighted Turkish Get-ups 3x10 each side.
--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)
--Wrist Curls/Grip Work 3x20
--Neck Work w Partner (Mandatory for Football)

DAY B Winter Workout Changes

Workout B Winter-(Warm up!)

STRONGMAN SET: Bench Press 3x3
STRONGMAN SUPER SET: Squat: 3x3/Box Jumps 5x10

STRONGMAN SET : Military Press 3x3/Crock Row 3x20

(GET 4 of the Assists Done This Week/ 4 Next Week)

 --(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset

--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each

--HALLWAY: Single Arm Snatch 3 x 5 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm

--Dips/Chin Machine Super Set: 3 sets of 15 (with 35% /45%/55% Assist).

--Weighted Hip Extension 3x10/Hamstring Curl Machine/Calf Raises 3x10 

--Cable Triceps Push-downs/Cable Biceps Curls Super Set 5x20 each

--CAP BIG GUNS ARM SUPER SET (ASK)

--CRAZY! Heavy Bag Slam 30.  (If you are not yelling and growling... you will be).

--Neck Work w Partner (Mandatory for Football!)