COACH CAP'S BASIC SUMMER WORKOUT!

Here is the BASIC Summer Workout. Please adjust according to needs, experience and equipment.

The Everyday Workout List can be done by Everyone!

SUMMER WORKOUT BASE: (Make Sure to Warm Up!)

EVERY DAY! 

50-100 Push Ups

15-60 Pull or Chin Ups

100 - Bike Crunches/V-Ups etc

100 Body Weight Squats 

50 Box Jumps

Jog 3 Miles 

Sprint 5x 100 Yard Dashes

Meditate 10 Minutes a day

POWERLIFTING: 5,3,1 Basic Routine (You may adjust accordingly!)

4-Day Splits: (day rest in between days at least)

(Main Lifts : Base percentages off of 90% of Max Effort):

 Week 1 5x5. Week 2 : 3x3. Week 3 : 5,4,3,2,1 (MAX). Week 4 : D-Load: 20, 15, 10, 15

Go up at least 5 Percent in Month 2 in Everything!

Day 1:

Main Lift: Deadlift:

Main Lift: Hang Clean 

Assists: 3x5-8: Rack Pulls/Krock Rows/Tire Flips/Bent Rows/Neck Work)

DAY 2:

Main Lift: Bench

Main Lift: Squat

Assist Lifts 3x5-8: Military Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/ Grip Work)

Day 3:

Main Lift: Rack Pulls

Main Lift: Power Clean/Shrugs

Assists: 3x5-8: Stiff Leg Deadlifts/Krock Rows/Tire Flips/Farmer's Walk or Yoke/Neck Work)

Day 4:

Main Lift: Military Press 

Main Lift: Front Squat/Weighted Lunges

Assist Lifts 3x5-8: Incline Bench Press/Box Jumps/Hip Extensions/Sled Work/Calves/Abs/Grip Work)

Get in 4 Extra Assists per Workout if Possible! Keep it Fun!

--STRONGMAN!

--Single Arm Snatch: 3x10

--75 Burpies

--Dog Sled Leg Press

--Single Arm Barbell Press 3x8

--Turkish Get Up 3x 10 each hand

--Parcor Ankle Flexion Routine 

--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).

--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)/forearm to plank pushups 3x10
--Wrist Curls/Grip Work 3x20

 --(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

--Bench Jump Turn-arounds/ 3x10 each side/push-up to squat 3x10.

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

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

--EZ BAR Curls 3x8/Straight Bar Curl 3x8 Super Set

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

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

Have a GREAT SUMMER SHS! --Coach Cap