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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT1rms: Hang Clean: 110; Power Clean: 105; Hang Snatch: 65; Jerk: 85; Push Press: 80 ; Bench: 110; Squat: 120; Press: 70

Week- 1 NAME________________________

Monday Run 4 boxes.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows1. Hang clean- 5x50, 5x60_, 5x65, 5x67,5_ , 5x70 L

2. Back squat- 5x65, 5x75, 5x95_, 5x100, 5x105_H

3. Bench press- 5x60, 5x70, 5x85, 5x90, 5x92,5 H

4. Barbell press 5x35, 5x40, 5x42,5, 5x45 L all arms no legs5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Skullies- 15_____, 12______, 10______

7. Side D.B. raise- 15_____, 12______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday Yoga will begin Thursday

Wednesday SIDs &6 x 30 yard accelerations.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 5_____, 5______, 5______ M

2. Step-up- 5_____, 5_____, 5______, 5______ H

3. Dumbbell incline- 5_____, 5_____, 5______, 5______ H

4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 10______, 10______, 10_____ Superset with leg curls6. Leg curl 10_____, 10_____, 10______

7. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

8. Weighted sit-ups- 15_____, 15______, 15______, 15______

9. Ab circuits- 10 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday Yoga T.B.A.

Friday Run 3 full gassers.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 3_____, 3_____, 3_______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 5_____, 5_____, 5______L

4. Bench press - 5_____, 5_____, 5_____, 5_____, 5______L

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Push-ups - 20_____, 20______, 20______

7. Front raise- 15_____, 12______, 10______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Extra Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H= Heavy- 80-95% M= Medium- 70-75% L= Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 2 NAME________________________

Monday Run 5 boxes.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 5_____, 5_____, 5_____, 5_____ , 5_____ L2. Back squat- 5_____, 5_____, 5_____, 5_____, 5______H3. Bench press- 5_____, 5_____, 5_____, 5_____, 5_____ H

4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. D.B. press- 15_____, 12______, 10______

7. Front, side and rear raise- 10_____, 10______, 10______, 10______ sets rear raise

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday - Stay active, do extra

Wednesday - SIDs &6 x 40 yard accelerations.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 5_____, 5______, 5______ M

2. Step-up- 5_____, 5_____, 5______, 5______ H

3. Dumbbell incline - 5_____, 5_____, 5______, 5______ H4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 10______, 10______, 10_____ Superset with leg curls

6. Leg curl 10_____, 10_____, 10______

7. Barbell curl- 15_____, 12______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday Stay active, do extra

Friday Run 4 full gassers

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 3_____, 3_____,3_______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 5_____, 5_____ ,5______L

4. Bench press - 5_____, 5_____, 5_____, 5_____, 5______L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Dips- 20_____, 20______, 20______

7. Seated D.B. press- 10_____, 10______, 10______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H= Heavy- 80-95% M= Medium- 70-75% L= Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 3 NAME________________________

Monday Run 6 boxes.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 5_____, 5_____, 5_____, 5_____ , 5_____ L2. Back squat- 5_____, 5_____, 5_____, 5_____, 5______H3. Bench press- 5_____, 5_____, 5_____, 5_____, 5_____ H

4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. D.B. upright row- 15_____, 12______, 10______

7. D.B. shrugs- 15_____, 12______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday - Stay active, do extra

Wednesday SIDs 2 x 50/60/70 yard accelerations.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 5_____, 5______, 5______ M

2. Step-up- 5_____, 5_____, 5______, 5______ H

3. Dumbbell incline - 5_____, 5_____, 5______, 5______ H4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 10______, 10______, 10_____ Superset with leg curls

6. Leg curl 10_____, 10_____, 10______

7. Dumbbell curl- 15_____, 12______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday Stay active, do extra

Friday Run 5 full gassers.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 3_____, 3_____,3_______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 5_____, 5_____ ,5______L

4. Bench press - 5_____, 5_____, 5_____, 5_____, 5______L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Skullies- 15_____, 12______, 10______

7. Front, side, rear raise- 10_____, 10______, 10______, 10______ 2 sets rear raise8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H= Heavy- 80-95% M= Medium- 70-75% L= Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 4 NAME________________________

Monday 26 x 110.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 5_____, 5_____, 5_____, 5_____ , 5_____ L2. Back squat- 5_____, 5_____, 5_____, 5_____, 5______H3. Bench press- 5_____, 5_____, 5_____, 5_____, 5_____ H

4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Push-ups- 20______, 20______, 10______

7. D.B. shrug- 15______, 12______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday SIDs, agility & acceleration work. Yoga T.B.A.

Wednesday Karate @ 6:00, no running.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 5_____, 5______, 5______ M

2. Step-up- 5_____, 5_____, 5______, 5______ H

3. Dumbbell incline - 5_____, 5_____, 5______, 5______ H4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 10______, 10______, 10_____ Superset with leg curls

6. Leg curl- 10______, 10______, 10_____

7. Fat bar curl- 15______, 12______ , 10_______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday - SIDs, agility & 2 x 20/30/40. Yoga T.B.A.

Friday - 2 x 300 yd. shuttle.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 3_____, 3_____,3_______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 5_____, 5_____ ,5______L

4. Bench press - 5_____, 5_____, 5_____, 5_____, 5______L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. D.B. press- 15______, 12______, 10______

7. Front raise- 15_____, 12_____, 10______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 5 NAME________________________

Monday 25 x 110.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows1. 3 position clean- 3_____, 3_____, 3_____, 3_____ , 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H

3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H

4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. D.B. upright row- 10______, 10______, 10______

7. Side raise- 10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday - SIDs, agility & acceleration work.

Wednesday Karate @ 6:00, no running.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 4_____, 3______, 3______ M

2. Walking lunge- 5_____, 5_____, 5______, 5______ H3. Incline bench- 5_____, 4_____, 3______, 3______ H

4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 8______, 8______, 8_____ Superset with leg curls

6. Leg curl 8_____, 8_____, 8______

7. E-Z bar curl- 10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 repsHang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday - SIDs, agility & 6 x 30.

Friday 5 full gassers.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____,2_______H

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3______L4. Bench press - 5_____, 5_____, 3_____, 3_____, 3______L

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Dips- 10______, 10______, 10______7. Pushdowns10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

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H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 6 NAME________________________

Monday 24 x 110.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. 3 position clean- 3_____, 3_____, 3_____, 3_____, 3_____ L

2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H

3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Plate raise- 10______, 10______, 10______

7. D.B. curl to press- 10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday SIDs, agility & acceleration work.

Wednesday Karate @ 6:00, no running.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 4_____, 3______, 3______ M

2. Walking lunge- 5_____, 5_____, 5______, 5______ H

3. Incline bench- 5_____, 4_____, 3______, 3______ H

4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday5. Weighted Glute/ham raise- 8______, 8______, 8_____ Superset with leg curls

6. Leg curl 8_____, 8_____, 8______

7. Barbell curl-10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday- SIDs, agility & 2 x 20/30/40.

Friday 6 curves.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____, 2_______H

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3______L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3______L

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______6. Power shrugs- 10______, 10______, 10______

7. Skullies- 10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

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5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 7

Monday 23 x 110.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____ 3 Pos. cln. 3_____, 3_____, 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H With chains

4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Power shrugs- 10______, 10______, 10______

7. Curl to press- 10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday - SIDs, agility & acceleration work.

Wednesday Karate @ 6:00, no running.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. 3 pos. snatch 3_____, 3_____, 3______, 3______, 3_____ M

2. Box step-ups- 5_____, 5_____, 5______, 5______ H

3. D.B. bench- 5_____, 4_____, 3______, 3______ H Double singles4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 8______, 8______, 8_____ Superset with leg curls

6. Leg curl 8_____, 8_____, 8______

7. D.B. hammer curl- 10______, 10______ , 10_______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday - SIDs, circuits & 6 x 30.

Friday - 5 x 80/60/40.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____,2_______H

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3______L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3______L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Plate raise- 10______, 10______, 10______

7. Skullies- 10_____, 10_____, 10______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 8 NAME________________________

Monday 16 or 26 x 110.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____ 3 pos. clean- 3_____, 3_____, 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3______H3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____ H Chains

4. Barbell press - 5_____, 5_____, 5_____, 5_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Skullies- 10_____, 10_____, 10______

7. Curl to press- 10______, 10______, 10______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday SIDs, ladders & acceleration work.

Wednesday Karate @ 6:00, no running.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. 3 pos. snatch 3_____, 3_____, 3______, 3______, 3_____ M

2. Box step-ups- 5_____, 5_____, 5______, 5______ H

3. D.B. bench- 5_____, 4_____, 3______, 3______ H Double singles4. Clean pull - 5_____, 5_____, 5______, 5______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 8______, 8______, 8_____ Superset with leg curls

6. Leg curl 8_____, 8_____, 8______

7. Fat bar curl- 10______, 10______ , 10_______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday- SIDs, circuits & 6 x 20s.

Friday 10 x 40 sprint test.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____,2_______H

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3______L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3______L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Push-ups- 20______, 20______, 20______

7. Power shrugs- 10_____, 10_____, 10______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 9 NAME________________________

Monday 16 or 26 x 110.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____ 3 pos. clean- 3_____, 3_____, 3_____ Light & explosive!2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______ VH, good technique!3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____ VH, good technique! Chains!

4. Barbell press - 5_____, 4_____, 3_____, 3_____ Light and very strict!

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. D.B. press- 8______, 8______, 8______

7. Side D.B. raise- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday SIDs, ladders & acceleration work.

Wednesday Last Karate @ 6:00, no running.

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. 3 pos. snatch 3_____, 3_____, 3______, 3______, 3_____ Light & explosive!

2. Box step-ups- 5_____, 5_____, 5______, 5______ minus 10%

3. D.B. bench- 5_____, 4_____, 3______, 3______ VH Double singles4. Clean pull - 5_____, 5_____, 5______, 5______ very strict & very explosive!

5. Weighted Glute/ham raise- 5______, 5______, 5_____ Superset with leg curls

6. Leg curl 5_____, 5_____, 5______

7. E-Z bar curl- 8______, 8______ , 8_______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday- SIDs & circuits.

Friday - 4 x 10 x 10 yd. sprints.

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____, 2_______ VH, good technique!

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______ VH, good technique!

3. Back squat - 5_____, 3_____, 3_____, 3_____, 3______ Light & explosive!

4. Bench press - 5_____, 3_____, 3_____, 3_____, 3______ Light & explosive!5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Push-ups- 20_____, 20_____, 20______ Side plank lft. & rt. leg up!

7. Front, side, rear raise- 8_____, 8_____, 8_____, 8_____ 8______ 2 sets rear raise.8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2006 SUMMER WORKOUT

Week- 10 NAME________________________

Monday 3 Boxesand extra stretch

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____, 3 pos. clean- 3_____, 3_____Very light & explosive!2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______, 1_____max ____________3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____, 1______ max! ___________

4. D.B. upright row- 8______, 8______, 8______

5. D.B. press- 8______, 8______, 8______

6. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

7. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday SIDs & ladders

Wednesday 2 Boxes and extra stretch

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. 3 pos. snatch 3_____, 3_____, 3______, 3______, 3_____ Light & explosive!

2. Step-up- 5_____, 5_____, 5______ Light!

3. D.B. bench- 5_____, 4_____, 3______, 3_____ - 10 lbs from last week on each set.

4. Clean pull - 4_____, 4_____, 4______ -10% each set from last Wednesday. EXPLOSIVE!

5. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction6. Weighted sit-ups- 15_____, 15______, 15______, 15______

7. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday OFF!

Friday 16 x 110 conditioning test!

1. Skill- warm-up at 7:00 a.m. and test!

2. Mid skill- warm-up at 7:30 a.m. and test!

3. Big skill- warm-up at 8:00 a.m. and test!

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2007 WINTER WORKOUT

Week- 11 NAME________________________

Monday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____ 3 pos. clean- 3_____, 3_____, 3_____ L2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______H3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____ H

4. Barbell press - 5_____, 4_____, 3_____, 3_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Power shrug- 8______, 8______, 8______

7. Face pull- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday- Study, Rehab, Extra lift and Cardio

Wednesday

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 4_____, 3______, 2______ M

2. Step-up- 5_____, 5_____, 5______, 5______ H

3. D.B. bench- 5_____, 4_____, 3______, 3______ H4. Clean pull - 4_____, 4_____, 4______, 4______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 7______, 7______, 7_____ Superset with leg curls

6. Leg curl 5_____, 5_____, 5______

7. E-Z bar curl- 8______, 8______ , 8_______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday- Study, Rehab, Extra lift and Cardio

Friday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____,2_______H

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H

3. Back squat - 5_____, 3_____, 3_____, 3_____, 3______L

4. Bench press - 5_____, 3_____, 3_____, 3_____, 3______L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Skullies- 8______, 8______, 8______

7. D.B. side raise- 8______, 8______, 8______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2007 WINTER WORKOUT

Week- 12 NAME________________________

Monday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____ 3 pos. clean- 3_____, 3_____, 3_____ L2. Back squat- 5_____, 4_____, 3_____, 2_____, 2______H3. Bench press- 5_____, 4_____, 3_____, 2_____, 2_____ H

4. Barbell press - 5_____, 4_____, 3_____, 3_____ L all arms no legs

5. Chins/Lat circuit- 10_____, 10_____, 10______, 10______

6. Weighted push-ups- 10-15______, 10-15______, 10-15______

7. Front, side and rear raise- 8______, 8______, 8______, 8_____

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday- Study, Rehab, Extra lift and Cardio

Wednesday

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- Snatch high pull, hang snatch, squat to snatch press- 2 reps each with greens

1. Hang Snatch 5_____, 4_____, 3______, 2______ M

2. Step-up- 5_____, 5_____, 5______, 5______ H

3. D.B. bench- 5_____, 4_____, 3______, 3______ H4. Clean pull - 4_____, 4_____, 4______, 4______ work up to last set of cleans from Friday

5. Weighted Glute/ham raise- 7______, 7______, 7_____ Superset with leg curls

6. Leg curl 5_____, 5_____, 5______

7. Fat bar curl- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday- Study, Rehab, Extra lift and Cardio

Friday

Barbell warm-up- Hang clean, front squat, press- 5 reps eachHang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____,2_______H

2. Split jerk- 3_____, 3_____, 3_____, 2_____, 2______H

3. Back squat - 5_____, 3_____, 3_____, 3_____, 3______L

4. Bench press - 5_____, 3_____, 3_____, 3_____, 3______L

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. D.B. press- 8______, 8______, 8______

7. D.B. shrugs- 8______, 8______, 8______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2007 WINTER WORKOUT

Week- 13 NAME________________________

Monday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____, 3_____, 3_____, 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3_____H3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____H

4. Barbell press - 5_____, 5_____, 3_____, 3_____, 3_____L

5. Chins/Lat circuit - 10_____, 10_____, 10______, 10______

6. Upright row- 8______, 8______, 8______

7. Face pull- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday- Study, Rehab, Extra lift and Cardio

Wednesday

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- 2 reps each- Sn. High Pull + Hg. Sn. + Bk. Sqt. to Sn. Prs.

1. Hang snatch - 5_____, 4_____, 3_____, 3 _____ M

2. Walking lunge- 5_____, 5_____, 5______, 5______ 5 reps each leg

3. D.B. bench- 5_____, 5_____, 5______, 5______ H (Double singles)4. Clean pull - 4_____, 4_____, 4______, 4______

5. Glute/ham - 7______, 7______, 7______ Superset with leg curls

6. Leg curl 5______, 5______, 5______

7. E-Z bar curl- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday Study, Rehab, Extra lift and Cardio

Friday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____, 2______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3_____L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3_____L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Dips- 20______, 20______, 20______

7. Front raise- 8______, 8______, 8______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2007 WINTERWORKOUT

Week- 14 NAME________________________

Monday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. 3 pos. clean- 3_____, 3_____, 3_____, 3_____, 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3_____H3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____H

4. Push press - 5_____, 5_____, 3_____, 3_____, 3_____L

5. Chins/Lat circuit - 10_____, 10_____, 10______, 10______

6. Power shrug- 8______, 8______, 8______

7. Face pull- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday- Study, Rehab, Extra lift and Cardio

Wednesday

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- 2 reps each- Sn. High Pull + Hg. Sn. + Bk. Sqt. to Sn. Prs.

1. Hang snatch - 5_____, 4_____, 3_____, 3 _____ M

2. Walking lunge- 5_____, 5_____, 5______, 5______ 5 reps each leg

3. D.B. bench- 5_____, 5_____, 5______, 5______ H (Double singles)4. Clean pull - 4_____, 4_____, 4______, 4______

5. Glute/ham - 7______, 7______, 7______ Superset with leg curls

6. Leg curl 5______, 5______, 5______

7. Barbell curl- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday - Study, Rehab, Extra lift and Cardio

Friday

Barbell warm-up- Hang clean, front squat, press- 5 reps eachHang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____, 2______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3_____L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3_____L

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Plate raise- 8______, 8______, 8______

7. Front, side, rear raise- 8______, 8______, 8______,8_____ 2 sets of rear raise8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2007 WINTER WORKOUT

Week- 15 NAME________________________

Monday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Hang clean- 3_____, 3_____, 3_____, 3_____, 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3_____H3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____H

4. Barbell press - 5_____, 5_____, 3_____, 3_____, 3_____L

5. Chins/Lat circuit - 10_____, 10_____, 10______, 10______

6. Skullies- 8______, 8______, 8______

7. Side D.B. raise- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday - Study, Rehab, Extra lift and Cardio

Wednesday

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- 2 reps each- Sn. High Pull + Hg. Sn. + Bk. Sqt. to Sn. Prs.

1. Hang snatch - 5_____, 4_____, 3_____, 3 _____ M

2. Walking lunge- 5_____, 5_____, 5______, 5______ 5 reps each leg

3. D.B. bench- 5_____, 5_____, 5______, 5______ H (Double singles)4. Clean pull - 4_____, 4_____, 4______, 4______

5. Glute/ham - 7______, 7______, 7______ Superset with leg curls

6. Leg curl 5______, 5______, 5______

7. D.B. curl- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday- Study, Rehab, Extra lift and Cardio

Friday

Barbell warm-up- Hang clean, front squat, press- 5 reps eachHang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____, 2______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3_____L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3_____L

5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. D.B. press- 8______, 8______, 8______

7. Front, side, rear raise- 8______, 8______, 8______, 8_____8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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LOUISIANA STATE UNIVERSITY 2007 WINTER WORKOUT

Week- 16 NAME________________________

Monday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. 3 pos. clean- 3_____, 3_____, 3_____, 3_____, 3_____ L2. Back squat- 5_____, 5_____, 3_____, 3_____, 3_____H3. Bench press- 5_____, 5_____, 3_____, 3_____, 3_____H

4. Push press - 5_____, 5_____, 3_____, 3_____, 3_____L

5. Chins/Lat circuit - 10_____, 10_____, 10______, 10______

6. Dips- 20______, 20______, 20______

7. D.B. upright row- 8______, 8______, 8______

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Tuesday- Study, Rehab, Extra lift and Cardio

Wednesday

Barbell warm-up- Hang snatch, overhead squat, snatch press- 5 reps each

Complex I- 2 reps each- Sn. High Pull + Hg. Sn. + Bk. Sqt. to Sn. Prs.

1. Hang snatch - 5_____, 4_____, 3_____, 3 _____ M

2. Walking lunge- 5_____, 5_____, 5______, 5______ 5 reps each leg

3. D.B. bench- 5_____, 5_____, 5______, 5______ H (Double singles)4. Clean pull - 4_____, 4_____, 4______, 4______

5. Glute/ham - 7______, 7______, 7______ Superset with leg curls

6. Leg curl 5______, 5______, 5______

7. Fat bar curl- 8______, 8______, 8______, 8_____

8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 12 x 20 reps each cuff work & slide board- 3 x 10 reps

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Thursday - Study, Rehab, Extra lift and Cardio

Friday

Barbell warm-up- Hang clean, front squat, press- 5 reps each

Hang squat clean- 3 reps with greens or yellows

1. Power clean- 3_____, 3_____, 2_____, 2_____, 2______H

2. Split jerk- 3_____, 3_____, 3_____, 3_____, 3______H

3. Back squat - 5_____, 5_____, 3_____, 3_____, 3_____L

4. Bench press - 5_____, 5_____, 3_____, 3_____, 3_____L5. Chins/Hammer circuit- 10_____, 10_____, 10______, 10______

6. Push-ups- 20______, 20______, 20______

7. D.B. side raise- 8______, 8______, 8______8. Manual or machine neck- 10_____, 10______, 10______, 10______ 1 set each direction

9. Weighted sit-ups- 15_____, 15______, 15______, 15______

10. Ab circuits- 10 x 20 reps each- cuff work

Hang, stretch & recovery- Water, protein supplement, snack bar, meal, whirlpool and/or treatment

Rules for sets, reps and gradual progression

4 sets the first two sets are warm-ups, the last two sets are heavy work sets.

5 sets the first two sets are warm-ups, the last three sets are heavy work sets.

H=Heavy-80-95% M=Medium-70-75% L=Light- 60-65%

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SPEED IMPROVEMENT DRILLS (SID)

These drills are an important part of our speed and power program. They are used toreinforce proper sprint mechanics and develop lower body strength and explosive power.

We will do one of the speed improvement drill circuits before every sprint workout on

Tuesday and Thursday.

Active/Dynamic warm-up (to be done in each warm-up)

1. Leg swings- 2 x 10 front to back2. Over hurdles- 2 x 20

3. Under hurdles- 2 x 20

4. Forward lunge- 1 x 20 yards

5. Backward lunge- 1 x 20 yards6. Front and back eagles- 1 x 10 each leg

SID Circuit I1. High knee carioca- 2 x 20 yards

2. A-skip slow- 2 x 20 yards3. Backward run- 2 x 20 yards

4. Ankle flip- 2 x 20 yards

5. Ham kick- 2 x 20 yards6. A-skip fast- 2 x 20 yards

7. High knee pumps with arm action- 2 x 20 yards

8. Perfect starts- 2 x 20 yards

SID Circuit II

1. Football carioca- 2 x 20 yards

2. A-skip slow- 2 x 20 yards3. Backward run- 2 x 20 yards

4. C-run- 2 x 20 yards

5. Ham kick- 2 x 20 yards6. A-skip fast- 2 x 20 yards

7. High knee pumps with arm action- 2 x 20 yards

8. Perfect starts- 2 x 20 yards

SID Circuit III

1. Football shuffle- 2 x 20 yards

2. Alternate fast leg - 2 x 20 yards3. Stiff leg bound- 2 x 20 yards

4. Single leg hop - 2 x 20 yards

5. Ham kick- 2 x 20 yards6. A-skip fast- 2 x 20 yards

7. High knee pumps with arm action- 2 x 20 yards

8. Perfect starts- 2 x 20 yards