WINTER WORKOUTS With COACH CAP

Winter Strength Workouts with Coach Cap 
will be based on this 3 Day Split:
--Strongman Sets (Multi-joint Moves) are an Upward Progressive Max Effort Set (INTENSITY! Yellin,' Screamin,' Eyes Bulgin'! Long Rest between sets.)
--Super Sets are One Exercise flows into the next.
--Week One: 5x5. Week 2: 3x5. Week 3: 5,3,1 (Max). Week 4: Deload.
--Assists are to strengthen support systems: Minimal resting! Fast - get'tem done. 
--If you don't finish all the assists do it next week or at home!
--You SHOULD HAVE 1 to 3 PARTNERS for the ENTIRE WINTER! Push each other!!!
--Set Up/Clean Up and No Standing Around -- Or Get OUT!
--We are here to WORK! "RIGHT?!" 
              "YES, COACH!"

Workout A Winter- (WARM UP!)
STRONGMAN SUPER SET: Military Press (Bar or Dumbbell) 5x5 / Crock Row 3x15) 
STRONGMAN SET: Leg Press Dog Sled Routine (Wide / Close 3 x 10 of each position) Max Effort 
--(DB or Bar) SLOW Box Squat: 3x10 / (DB or Bar) Elevated Stiff-Legged Deadlift: 3 x 10 Superset
--Weighted Hip Extension 3x10
--Hallway: 4 Corners (Gauntlet) 3 x 20
--Single Arm Snatch 3 x 5 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm
--Hamstring Curl Machine/Calf Raises 3x10 
--CRAZY! 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).

--Wrist Curls 3x20/Grip Machines 3x10 

Workout B Winter- (WARM UP!)
STRONGMAN SUPER SET: Deadlift: 5x5 / Hang Clean: 3x20 
STRONGMAN SUPER SET: Smith Machine Rack Pull 5x5 / Shrugs: 3x20 
--Hallway: DB Lunges/Farmer's Walk Medley 3 Sets (Down with Farmer's and Back with Lunges HEAVY!)
--Cable Lat Pull Downs 5x5 (HEAVY)/Curl Grip Pull Downs 3x20
--Cable Row/Cable Lawn Mowers: Super Set 3x10
--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).
--Ab Stiff-leg Push-downs 3x10 /6 inches hold after each set for 60 sec +


Workout C Winter-(Warm up!)
STRONGMAN SUPER SET: Bench Press 5x5/(Chin ups 1/2 set in between sets)
STRONGMAN SUPER SET: Squat: 5x5 / Box Jumps in between x10
--Incline DB Bench Press/Incline Curl Super Set: 3 sets of 10-12 reps each
--(DB or Bar) Floor Press 5x10/Barbell Row 5x20
--Hallway: Weighted Box Lunge 3x20/ Bunny long jump down the hall and back 3 times down and back
--Chin Up (Max)/Straight Bar Curl Super Set 5x25--Cable Triceps Pushdowns/Biceps Curls Super Set 3x20 each
--(If I can Bring the Sled Inside: Sled WORK) 
--CRAZY! Knee and elbow and Press the heavy bag x20 for 1 minute x3.  (If you are not yelling and growling... you will be).

Workouts will be posted! Follow Them to keep weight room flow. They may change to mess with you!