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
