high school workout

8/8/2019 high school workout

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Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Matt S. Week one

Dynamic then StretchNotes :

Incline Bench warm up set 1x15 @ 100set 1 set 2 set 3 set 4 set 5 Anytime you see

Weight used 10 reps @ 1358 reps @ 145 6 reps @ 160 4 reps @ 170 2 reps @ 190 Increase the weigActual Weight lifte Try going up by

10 lbs on each liftPull ups set 1 set 2 set 3 set 4 set 5 if you can.

10 normal 10 lying 10 normal 10 lying as many as you canMake sure yourecord the actual

Hex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weight10 10 8 (increase lb6 (increase) 5 (increase) that you lifted for

weight used each lift, especiallthe lifts with theStraight Bar close set 1 set 2 set 3 set 4 set 5 weight alreadygrip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase) Filled in for you.weight used

Push yourself andHammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both motivate your

10 10 10 10 ( increase)8 (increase) teamatesweight used

Demand excellenDB Lunges set 1 set 2 set 3 set 4 from every player

10 left leg 10 right leg 10 left leg 10 right leg around you.weight used Half efforts are

no longer wantedStretch and cool down needed or tolorat

Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Nick O Week one


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Dynamic then Stretch Notes :

Incline Bench warm up set 1x15 @ 100 Anytime you seeset 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @ 1258 reps @ 135 6 reps @ 15 4 reps @ 160 2 reps @ 180 Try going up by

Weight used 10 lbs on each liftif you can.

Pull ups set 1 set 2 set 3 set 4 set 510 normal 10 lying 10 normal 10 lying as many as you c Make sure you

record the actualamount of weight

Hex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weight10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiall

weight used the lifts with the

weight alreadyStraight Bar close set 1 set 2 set 3 set 4 set 5 Filled in for you.grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)weight used Push yourself and

motivate yourHammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both teamates

10 10 10 10 ( increase)8 (increase)weight used Demand excellen

from every playerDB Lunges set 1 set 2 set 3 set 4 around you.

10 left leg 10 right leg 10 left leg 10 right leg Half efforts areweight used no longer wanted

needed or toloratStretch and cool down

Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Marcus P. Week one


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Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Eric H Week one



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weight used the lifts with theweight already

Straight Bar close set 1 set 2 set 3 set 4 set 5 Filled in for you.

grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)weight used Push yourself andmotivate your

Hammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both teamates10 10 10 10 ( increase)8 (increase)

weight used Demand excellenfrom every player

DB Lunges set 1 set 2 set 3 set 4 around you.10 left leg 10 right leg 10 left leg 10 right leg Half efforts are

weight used no longer wantedneeded or tolorat

Stretch and cool down

Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Joey NWeek one



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Incline Bench warm up set 1x15 @ 75 Anytime you seeset 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @ 90 8 reps @ 100 6 reps @ 115 4 reps @ 125 2 reps @ 135 Try going up by







grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)weight used Push yourself andmotivate your






Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Tyler FWeek one


Incline Bench warm up set 1x15 @ 75 Anytime you see


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set 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @ 90 8 reps @ 100 6 reps @ 11 4 reps @ 125 2 reps @ 135 Try going up by






Straight Bar close set 1 set 2 set 3 set 4 set 5 Filled in for you.grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)weight used Push yourself and

motivate yourHammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both teamates10 10 10 10 ( increase)8 (increase)





Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Louis CWeek one




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set 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @ 90 8 reps @ 100 6 reps @ 115 4 reps @ 125 2 reps @ 135 Try going up by







motivate yourHammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both teamates10 10 10 10 ( increase)8 (increase)





Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Johnnie JWeek one


Incline Bench warm up set 1x15 @ 100 Anytime you seeset 1 set 2 set 3 set 4 set 5 Increase the weig

10 reps @ 1108 reps @ 120 6 reps @ 135 5 reps @ 140 3 reps @ 155 Try going up by


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10 10 10 10 ( increase)8 (increase)weight used Demand excellenfrom every player




Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Blake LWeek one





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10 10 10 10 ( increase)8 (increase)weight used Demand excellenfrom every player




Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Nick DWeek one



Weight used 10 lbs on each lift

if you can.


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from every playerDB Lunges set 1 set 2 set 3 set 4 around you.10 left leg 10 right leg 10 left leg 10 right leg Half efforts are



Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Frisco MWeek one



Weight used 10 lbs on each lift

if you can.


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from every playerDB Lunges set 1 set 2 set 3 set 4 around you.10 left leg 10 right leg 10 left leg 10 right leg Half efforts are



Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Alex RWeek one




Pull ups set 1 set 2 set 3 set 4 set 5

10 normal 10 lying 10 normal 10 lying as many as you c Make sure you


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10 left leg 10 right leg 10 left leg 10 right leg Half efforts areweight used no longer wantedneeded or tolorat


Wednesday Workout for team Redskin (Woods,Bryant,Alterm Drew W

Week oneDynamic then Stretch Notes :



Pull ups set 1 set 2 set 3 set 4 set 5



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10 left leg 10 right leg 10 left leg 10 right leg Half efforts areweight used no longer wantedneeded or tolorat


Wednesday Workout for team Redskin (Woods,Bryant,Alterm Brandon BWeek one





record the actual

amount of weight


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Straight Bar close set 1 set 2 set 3 set 4 set 5 Filled in for you.grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)

weight used Push yourself andmotivate your






Wednesday Workout for team Redskin (Woods,Bryant,Alterm Evan AWeek one


Incline Bench warm up set 1x15 @ 60 Anytime you seeset 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @70 8 reps @ 75 6 reps @ 85 5 reps @ 100 3 reps @ 110 Try going up by



record the actual

amount of weight


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Wednesday Workout for team Redskin (Woods,Bryant,Alterm Nick PWeek one






Hex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weight

10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiall


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motivate your






Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi SimpkinsWeek one








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10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the







Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi KassanWeek one









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Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi HarwinWeek one










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grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)weight used Push yourself and






Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi Bigley

Dynamic then Stretch Week one Notes :









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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Ozzy MWeek one









weight used Push yourself and


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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Antwan GWeek one


Incline Bench warm up set 1x15 @ 55set 1 set 2 set 3 set 4 set 5 Anytime you see10 reps @ 70 8 reps @ 75 6 reps @ 85 5 reps @ 100 3 reps @ 110 Increase the weig

Weight used Try going up by10 lbs on each lift

Pull ups set 1 set 2 set 3 set 4 set 5 if you can.10 normal 10 lying 10 normal 10 lying as many as you can

Make sure yourecord the actual


weight used each lift, especiallthe lifts with the

Straight Bar close set 1 set 2 set 3 set 4 set 5 weight alreadygrip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase) Filled in for you.

weight used


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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Mike DWeek one









motivate your

Hammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both teamates


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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Dom J.Week one








Straight Bar close set 1 set 2 set 3 set 4 set 5 weight alreadygrip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase) Filled in for you.weight used

Push yourself and

Hammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both motivate your


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Monday Workout for team Saint (Oneil, Mignella, Milligan, As OneilWeek one







10 10 8 (increase lb6 (increase) 5 (increase) that you lifted forweight used each lift, especiall

the lifts with theStraight Bar close set 1 set 2 set 3 set 4 set 5 weight alreadygrip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase) Filled in for you.weight used


10 10 10 10 ( increase)8 (increase) teamates

weight used


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Monday Workout for team Saint (Oneil, Mignella, Milligan, As MignellaWeek one


Incline Bench warm up set 1x15 @ 65 Anytime you seeset 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @70 8 reps @ 75 6 reps @ 85 5 reps @ 100 3 reps @ 110 Try going up by





10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the



10 10 10 10 ( increase)8 (increase)

weight used Demand excellen


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Monday Workout for team Saint (Oneil, Mignella, Milligan, As MilliganWeek one







weight used each lift, especiall




Demand excellen

DB Lunges set 1 set 2 set 3 set 4 from every player


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no longer wantedre c an coo own nee e or o ora

Monday Workout for team Saint (Oneil, Mignella, Milligan, As AscolaWeek one













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Wednesday Workout for team Raider (Paglione PaglioneWeek one












10 left leg 10 right leg 10 left leg 10 right leg Half efforts are


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Wednesday Workout for team Raider (PaglioneWeek one



Try going up byWeight used 10 lbs on each lift

if you can.Pull ups set 1 set 2 set 3 set 4 set 5

10 normal 10 lying 10 normal 10 lying as many as you c Make sure yourecord the actualamount of weight









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Wednesday Workout for team Raider (Paglione Week oneDynamic then Stretch Notes :












weight used no longer wanted

needed or tolorat


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Wednesday Workout for team Raider (PaglioneWeek one



Increase the weigWeight used Try going up by





Straight Bar close set 1 set 2 set 3 set 4 set 5 weight alreadygrip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase) Filled in for you.

weight usedPush yourself and

Hammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both motivate your10 10 10 10 ( increase)8 (increase) teamates

weight usedDemand excellen

DB Lunges set 1 set 2 set 3 set 4 from every player10 left leg 10 right leg 10 left leg 10 right leg around you.

weight used Half efforts areno longer wanted


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Stretch and cool down needed or tolorat


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Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Matt S. Week 2



Weight used 10 reps @ 1358 reps @ 145 6 reps @ 160 4 reps @ 170 2 reps @ 190 Increase the weigActual Weight lifte Try going up by10 lbs on each lift







10 10 10 10 ( increase)8 (increase) teamatesweight usede Demand excellen

DB Lunges set 1 set 2 set 3 set 4 from every player10 left leg 10 right leg 10 left leg 10 right leg around you.

weight used Half efforts areno longer wanted


Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Nick O Week 2


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Incline Bench warm up set 1x15 @ 100 Anytime you seet set 1 set 2 set 3 set 4 set 5 Increase the weig


Weight used 10 lbs on each liftif you can.Pull ups set 1 set 2 set 3 set 4 set 5


Hex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weighty 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the





10 left leg 10 right leg 10 left leg 10 right leg Half efforts areweight used no longer wantedd needed or toloratStretch and cool down

Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Marcus P. Week 2


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Weight used 10 lbs on each liftif you can.Pull ups set 1 set 2 set 3 set 4 set 5








Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Eric H Week 2



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10 reps @ 1208 reps @ 130 6 reps @ 145 4 reps @ 155 2 reps @ 165 Try going up byWeight used 10 lbs on each lift

if you can.

Pull ups set 1 set 2 set 3 set 4 set 510 normal 10 lying 10 normal 10 lying as many as you c Make sure yourecord the actualamount of weight







d needed or toloratStretch and cool down

Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Joey NWeek 2



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10 reps @ 90 8 reps @ 100 6 reps @ 115 4 reps @ 125 2 reps @ 135 Try going up byWeight used 10 lbs on each lift

if you can.

Pull ups set 1 set 2 set 3 set 4 set 510 normal 10 lying 10 normal 10 lying as many as you c Make sure yourecord the actualamount of weight







d needed or toloratStretch and cool down

Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Tyler FWeek 2




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t set 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @ 90 8 reps @ 100 6 reps @ 11 4 reps @ 125 2 reps @ 135 Try going up by



record the actualamount of weightHex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weighty 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the






Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Louis CWeek 2




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record the actualamount of weightHex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weighty 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the






Wednesday Workout for team Eagle ( Narducci, Feldman, Cal Johnnie JWeek 2





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Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Blake LWeek 2





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Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Nick DWeek 2




if you can.


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Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Frisco MWeek 2




if you can.


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Friday Workout for team Giant (Reber, Divito, Maldonado,Laz Alex R

Week 2Dynamic then Stretch Notes :






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Wednesday Workout for team Redskin (Woods,Bryant,Alterm Drew W







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Wednesday Workout for team Redskin (Woods,Bryant,Alterm Brandon BWeek 2





10 normal 10 lying 10 normal 10 lying as many as you c Make sure yourecord the actual

amount of weight


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Wednesday Workout for team Redskin (Woods,Bryant,Alterm Evan AWeek 2



10 reps @70 8 reps @ 75 6 reps @ 85 5 reps @ 100 3 reps @ 110 Try going up byWeight used 10 lbs on each lift




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Wednesday Workout for team Redskin (Woods,Bryant,Alterm Nick PWeek 2







Hex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weighty 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiall


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Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi SimpkinsWeek 2








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y 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the






Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi KassanWeek 2








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Monday Workout for team Colt (Simpkins, Kassan, Harwin, Bi HarwinWeek 2







weight alreadyStraight Bar close set 1 set 2 set 3 set 4 set 5 Filled in for you.


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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Ozzy M









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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Antwan G

Week 2Dynamic then Stretch

Notes :Incline Bench warm up set 1x15 @ 55

set 1 set 2 set 3 set 4 set 5 Anytime you seet 10 reps @ 70 8 reps @ 75 6 reps @ 85 5 reps @ 100 3 reps @ 110 Increase the weig


Pull ups set 1 set 2 set 3 set 4 set 5 if you can.






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10 10 10 10 ( increase)8 (increase) teamatesweight usede Demand excellenDB Lunges set 1 set 2 set 3 set 4 from every player



Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Mike DWeek 2





10 normal 10 lying 10 normal 10 lying as many as you c Make sure yourecord the actual

amount of weightHex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weighty 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with the




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Friday Workout for team Charger (Mc Intosh, Graham,Davis,J Dom J.Week 2

Dynamic then Stretch





Make sure you

record the actualHex Bar or DB shruset 1 set 2 set 3 set 4 set 5 amount of weight





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Monday Workout for team Saint (Oneil, Mignella, Milligan, As OneilWeek 2


Incline Bench warm up set 1x15 @ 65











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e Demand excellenDB Lunges set 1 set 2 set 3 set 4 from every player



Monday Workout for team Saint (Oneil, Mignella, Milligan, As MignellaWeek 2



t set 1 set 2 set 3 set 4 set 5 Increase the weig10 reps @70 8 reps @ 75 6 reps @ 85 5 reps @ 100 3 reps @ 110 Try going up by





y 10 10 8 (increase lb6 (increase) 5 (increase) each lift, especiallweight used the lifts with theweight already





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Monday Workout for team Saint (Oneil, Mignella, Milligan, As MilliganWeek 2



t 10 reps @ 55 8 reps @ 60 6 reps @ 65 5 reps @ 75 3 reps @ 85 Increase the weig










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Wednesday Workout for team Raider (Paglione PaglioneWeek 2













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weight used no longer wantedd needed or toloratStretch and cool down

Wednesday Workout for team Raider (PaglioneWeek 2







weight already







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weight used no longer wantedd needed or toloratStretch and cool down

Wednesday Workout for team Raider (PaglioneWeek 2







weight alreadyStraight Bar close set 1 set 2 set 3 set 4 set 5 Filled in for you.grip high pulls 10 8 (increase lb6 (increase) 4 (increase) 2 (increase)

weight used Push yourself andmotivate yourHammer Jammer set 1 left arm set 2 right ar set 3 both set 4 both set 5 both teamates



10 left leg 10 right leg 10 left leg 10 right leg Half efforts areweight used no longer wantedd needed or tolorat


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Wednesday Workout for team Raider (Paglione

Week 2Dynamic then Stretch


set 1 set 2 set 3 set 4 set 5 Anytime you seet Increase the weig


Pull ups set 1 set 2 set 3 set 4 set 5 if you can.

10 normal 10 lying 10 normal 10 lying as many as you can Make sure yourecord the actual







no longer wanted

S h d l d d d l


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M d W k f R (M Ni k M E i ) M S W k 3


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Monday Workout for team Raven (Matt, Nick, Marcus, Eric) Matt S. Week 3



Weight used 10 reps @ 1358 reps @ 145 6 reps @ 160 4 reps @ 170 2 reps @ 190 Increase the weigActual Weight lifte Try going up by







10 10 10 10 ( increase)8 (increase) teamatesweight usede Demand excellen

D

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