mississippi college 2014 summer workout program

Dear Choctaw,

The following packet of information covers your workout plan for this summer.

There are many different workout programs out there, but this is the workout

plan that you are expected to follow in order to fully prepare yourself for the

upcoming season. If you dedicate yourself to this team and this workout plan,

you will better yourself individually, and you will better our team as a whole. It is

essential that you approach each workout with a desire and motivation to better

yourself as an athlete. Summer is the time to get yourself in peak physical

condition in the areas of STRENGTH and CONDITIONING.

We will enter the 2014 season with high expectations of competing with and

beating the teams of the GULF SOUTH CONFERENCE. In order to achieve these

goals, it will take full commitment to the summer workout program from each

Choctaw. Now is the time to put yourself in the position to contribute to the

2014 Mississippi College Football Team at your highest potential.

If you have any questions, feel free to contact me at (601) 925-7648.

Sincerely,

Coach Bright

TABLE OF CONTENTS

TITLE PAGE

Warm-Up Circuit and Stretch Routine ......................................................... 1

Preparation Week ....................................................................................... 2

Weekly Workout Program ........................................................................... 3

Lifting Guide ............................................................................................. 15

Conditioning Guide ................................................................................... 19

Agilities ..................................................................................................... 20

Plyometric ................................................................................................. 22

Percentage Charts .................................................................................... 23

WARM-UP CIRCUIT AND STRETCH ROUTINE

Note: This should be performed before you lift and run. Perform each warm-up

exercise at a 20 yard distance. Hold each stretch for 15 seconds.

1. HIGH KNEES: Bring your knees as high as you can towards your chest as you

move forward.

2. BUTT KICKS: Bring your heels up to your butt as you move forward.

3. A-STEP: Walk forward while raising your leg as high as you can in front of you.

Keep your leg straight while you raise it up.

4. B-STEP: Drive your knee up towards your chest with a little bounce in each

step. After you drive your leg up, snap it back down and alternate legs.

5. SIDE SHUFFLE: Face one direction while you shuffle sideways in a controlled

manner. At the 10 yard mark, turn to face the other direction for the

remaining 10 yards.

6. CARIOCA: Face one direction while running sideways alternating your legs: one

in front then in back. Snap your front leg over lifting your knee up towards

your chest. Alternate legs as you perform this exercise. At the 10 yard mark,

turn to face the other direction for the remaining 10 yards.

7. HANG YOUR HAMS: Start with your feet together. Bend at the waist and touch

your toes.

8. LEGS OUT WIDE: Spread your legs out wide. Do three different stretches in this

position: Down to the Right, Down to the Left, and Down the Middle. Reach

your hands down in the direction of each stretch.

9. QUAD: Stand straight up. Start with your left leg on the ground and pull your

right leg back towards your butt. Hold your right leg up using your right hand

and balancing on your left leg. After completing the right quad stretch, do the

same stretch with your left leg.

10. ELBOWS INSIDE YOUR KNEES: Start with your legs approximately shoulder

width apart in the standing position. Bend at the knees and squat down. Push

on the inside of your knees with your elbows.

The purpose of this ONE WEEK conditioning workout is to prepare your body for the upcoming program.

You will have one weeks of running only to help jump start your conditioning before you begin your 12 week

program. Take full advantage of your opportunity. Remember, you only get one chance to play college

football, so make the best of it!

MAY 12th - 16th

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

12th 13th 14th 15th 16th

1 MILE RUN 1 MILE RUN 1 MILE RUN 1 MILE RUN

10X 20 YD RUNS 10X 20 YD RUNS 10X 20 YD RUNS 10X 20 YD RUNS

10X 10 YD RUNS 10X 10 YD RUNS 10X 10 YD RUNS 10X 10 YD RUNS

OFF

PREPARATION FOR THE 2014 PRE-SEASON STRENGTH & CONDITIONING PROGRAM

Page 2

WEEK 1 (MAY 19-23)

MONDAY 5-19-14

STRETCH CONDITIONING:

SQUAT (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) WARM UP CIRCUIT

BENCH PRESS (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @ 65%) STRETCH

DB CURLS 3 X 12 8 X 100 YD STRIDES

TRICEP EXT 3 X 10 20 x 20'S

SB HIGH PULL 3 X 12 3 GASSERS

SB CLEAN SHRUGS 3 X 8 STRETCH BEFORE AND AFTER

FULL SIT-UPS W/PLATE 3 X 25 YOU LIFT AND RUN

LATERAL LUNGES W/PLATE 3 X 8

TUESDAY 5-20-14


POWER CLEAN (1 X 8@50%) (1 X 8@55%) (2 X 6@60%) WARM UP CIRCUIT

INCLINE BENCH (1 X 12@50%) (2 X 10@ 60%) (1 X 8 @65%) STRETCH

GLUTE HAMS 3 X 6 Agilities X 4 Each

PULL UPS 3 X 10 Plyos X 4 Each @ 20 yrds

PUSH PRESS 3 X 8 Position Specific Drills (10 min)

DB PUSH -UP ROWS 3 X 8 Gassers 3

STRAIGHT LEG DEAD LIFT 3 X 10

CALF RAISES 3 X 20 STRETCH BEFORE AND AFTER

4 WAY NECK 2 X 10 YOU LIFT AND RUN

WEDNESDAY 5-21-14 REST

THURSDAY 5-22-14


BENCH (1 X 8 @60%) (2 X 5@75%) (2 X 3 @80%) WARM UP CIRCUIT

SQUAT (1 X 8 @60%) (2 X 5 @75%) (2 X 3 @80%) STRETCH


TRICEP EXT 3 X 12 20 x 20'S

DB PUSH-UP ROWS 3 X 8 3 GASSERS

FRONT/LATERAL RAISES 3 X 8

FULL SIT-UPS 3 X 20 STRETCH BEFORE AND AFTER

LEG THROWS L/R 3 X 10 YOU LIFT AND RUN

FRIDAY 5-23-14



INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (2 X 3@80%) STRETCH

GLUTE HAM 3 X 6 Agilities X 4 Each

4 WAY NECK 2 X 10 Plyos X 4 Each @ 20 yrds

SB LUNGES 3 X 10 Position Specific Drills (10 min)

STRAIGHT LEG DEAD LIFT 3 X 10 Gassers 3

PUSH PRESS 3 X 8


PULL UPS 3 X 10 YOU LIFT AND RUN

Page 3

WEEK 2 (MAY 26-30)

MONDAY 5-26-14




DB CURLS 3 X 12 10 X 100's

TRICEP EXT 3 X 10 20 x 20's





TUESDAY 5-27-14








SHRUGS(HIGH PULL OR DB) 3 X 10

STRAIGHT LEG DEAD LIFT 3 X 10 STRETCH BEFORE AND AFTER

CALF RAISES 3 X 20 YOU LIFT AND RUN


THURSDAY 5-29-14




DB CURLS 3 X 12 10 X 100's






FRIDAY 5-30-14








PUSH PRESS 3 X 8



Page 4

WEEK 3 (June 2-6)

MONDAY 6-2-14




DB CURLS 3 X 12 12 X 100's






TUESDAY 6-3-14





PULL UPS 3 X 10 Plyos X 4 Each @ 20 yards







THURSDAY 6-5-14




DB CURLS 3 X 12 12 X 100's






FRIDAY 6-6-14








PUSH PRESS 3 X 8



Page 5

WEEK 4 (JUNE 9-13)

MONDAY 6-9-14


SQUAT (1 X 12@55%) (1 X 10@ 65%) (1 X 8 @70%)(1 x 6@75%) WARM UP CIRCUIT

BENCH PRESS (1 X 12@55%) (1 X 10@ 65%) (1 X 8 @70%)(1 x 6@75%) STRETCH

DB CURLS 3 X 12 8 X 100's


SB HIGH PULL 3 X 12 20 x 20's

SB CLEAN SHRUGS 3 X 8 4 GASSERS

FULL SIT-UPS W/PLATE 3 X 25 STRETCH BEFORE AND AFTER

LATERAL LUNGES W/PLATE 3 X 8 YOU LIFT AND RUN

TUESDAY 6-10-14


POWER CLEAN (1 X 8@50%) (1 X 8@60%) (1 X 6@65%) (1 x 5@70%) WARM UP CIRCUIT

INCLINE BENCH (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH


PULL UPS 3 X 10 Plyos X 4 Each @ 20 yards







THURSDAY 6-12-14


BENCH (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) (2 x 3@85%) WARM UP CIRCUIT

SQUAT (1 X 8 @60%) (1 X 5@75%) (1 X 5 @80%) (2 x 3@85%) STRETCH



DB PUSH-UP ROWS 3 X 8 20 x 20's

FRONT/LATERAL RAISES 3 X 8 4 GASSERS



FRIDAY 6-13-14





4 WAY NECK 2 X 10 Plyos X 4 Each @ 20 yards



PUSH PRESS 3 X 8



Page 6

WEEK 5 (JUNE 16-20)

MONDAY 6-16-14


SQUAT (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) WARM UP CIRCUIT

BENCH PRESS (1 X 12@60%) (1 X 10@ 65%) (1 X 8 @70%) (1 x 6@75%) STRETCH


TRICEP EXT 3 X 10 5 X 50's



FULL SIT-UPS W/PLATE 3 X 25

LATERAL LUNGES W/PLATE 3 X 8 STRETCH BEFORE AND AFTER

YOU LIFT AND RUN

TUESDAY 6-17-14












THURSDAY 6-19-14








FULL SIT-UPS 3 X 20

LEG THROWS L/R 3 X 10 STRETCH BEFORE AND AFTER

YOU LIFT AND RUN

FRIDAY 6-20-14








PUSH PRESS 3 X 8



Page 7

WEEK 6 (JUNE 23-27)

MONDAY 6-23-14










YOU LIFT AND RUN

TUESDAY 6-24-14












THURSDAY 6-26-14






DB PUSH-UP ROWS 3 X 8 20 X 20's


FULL SIT-UPS 3 X 20


YOU LIFT AND RUN

FRIDAY 6-27-14








PUSH PRESS 3 X 8



Page 8

WEEK 7 (JUNE 30-JULY 4)

MONDAY 6-30-14




DB CURLS 3 X 12 10 X 100's






YOU LIFT AND RUN

TUESDAY 7-1-14












THURSDAY 7-3-14




DB CURLS 3 X 12 10 X 100's




FULL SIT-UPS 3 X 20


YOU LIFT AND RUN

FRIDAY 7-4-14






SB LUNGES 3 X 10 Postion Specific Drills (10 min)


PUSH PRESS 3 X 8



Page 9

WEEK 8 (JULY 7-11)

MONDAY 7-7-14




DB CURLS 3 X 12 10 X 100's






YOU LIFT AND RUN

TUESDAY 7-8-14












THURSDAY 7-10-14




DB CURLS 3 X 12 10 X 100's




FULL SIT-UPS 3 X 20


YOU LIFT AND RUN

FRIDAY 7-11-14



INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (1 X 3@80%) (1 x 3@85%) STRETCH





PUSH PRESS 3 X 8



Page 10

WEEK 9 (JULY 14-18)

MONDAY 7-14-14




DB CURLS 3 X 12 10 X 100's






TUESDAY 7-15-14












THURSDAY 7-17-14




DB CURLS 3 X 12 10 X 100's






FRIDAY 7-18-14



INCLINE BENCH (1 X 8@60%) (2 X 5@75%) (1 X 3@80%) (1 x 3@85%) STRETCH





PUSH PRESS 3 X 8



Page 11

WEEK 10 (JULY 21-25)

MONDAY 7-21-14


SQUAT (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) WARM UP CIRCUIT

BENCH PRESS (1 X 10@65%) (2 X 8@ 75%) (1 x 6@80%) STRETCH

DB CURLS 3 X 12 10 X 100's






TUESDAY 7-22-14


POWER CLEAN (2 X 8@ 60%) (1 X 6 @ 70%) (1 X 6@75%) (1 x 6@80%) WARM UP CIRCUIT

INCLINE BENCH (1 X 10 @65%) (1 X 8 @ 70%) (1 X 6 @75%) (1 x 5@80%) STRETCH









THURSDAY 7-24-14


BENCH (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@ 90%) WARM UP CIRCUIT

SQUAT (1 X 8 @ 65%) (2 X 5 @75%) (1 X 3 @85%) (1 x 3@90%) STRETCH

DB CURLS 3 X 12 10 X 100's






FRIDAY 7-25-14


POWER CLEAN (1 X 8 @ 60%) (2 X 5 @ 75%) (1 X 3@85%) (1 x 3@90%) WARM UP CIRCUIT

INCLINE BENCH (1 X 8 @ 60%) (2 X 5 @ 75%) (1 X 3@85%) (1 x 3@90%) STRETCH





PUSH PRESS 3 X 8



Page 12

WEEK 11 (JULY 28 - August 1)

MONDAY 7-28-14




DB CURLS 3 X 12 10 X 100'S






YOU LIFT AND RUN

TUESDAY 7-29-14




GLUTE HAMS 3 X 6 Agilites X 4 Each








THURSDAY 7-31-14




DB CURLS 3 X 12 10 X 100'S




FULL SIT-UPS 3 X 20


YOU LIFT AND RUN

FRIDAY 8-1-14




GLUTE HAM 3 X 6 Agilites X 4 Each




PUSH PRESS 3 X 8



Page 13

WEEK 12 (AUGUST 4-8)

MONDAY 8-4-14




DB CURLS 3 X 12 10 X 100'S






YOU LIFT AND RUN

TUESDAY 8-5-14




GLUTE HAMS 3 X 6 Agilites X 4 Each








THURSDAY 8-7-14




DB CURLS 3 X 12 10 X 100'S




FULL SIT-UPS 3 X 20


YOU LIFT AND RUN

FRIDAY 8-8-14




GLUTE HAM 3 X 6 Agilites X 4 Each




PUSH PRESS 3 X 8



Page 14

LIFTING GUIDE

BENCH PRESS:

Lay flat on the bench

Bring the bar down to your chest

Push the bar up to the original position with your arms fully extended

SQUAT:

Place the bar across your upper back

Keep your feet approximately shoulder width apart

Squat down until your thighs are parallel with the ground

Explode back up to the original position

POWER CLEAN:

Start with your feel approximately shoulder width apart with the bar

touching your shins

Explode upward while keeping the bar tight to your body

Drop your body under the weight in a squat position while catching the bar

across your chest/shoulders

Stand up with the weight

INCLINE BENCH:

Lay flat on the incline bench

Bring the bar down to your chest

Push the bar up to the original position with your arms fully extended

STRAIGHT BAR (S.B.) CLEAN SHRUGS:

Start with your feel approximately shoulder width apart with the bar

touching your shins

Explode upward while keeping the bar tight to your body

While the bar is moving upward jump off the ground and shrug your

shoulders upward

PUSH PRESS:

Start in the final Power Clean position with the bar resting across your

chest/shoulders

Using your legs, force the weight upward while jumping off the ground

Lower the weight back down to your chest/shoulders

STRAIGHT LEG DEADLIFT:

Stand on a platform or other object that is raised about 6 inches to a foot

off the ground with the weight resting on the ground

Keep your feet about shoulder width apart and your legs slightly bent

Stand straight up while maintaining a flat back

Bend at the waist keeping a flat back until the weight nearly touches the

ground

Stand up again to the upright position

STRAIGHT BAR (S.B.) HIGH PULL:

Start in the standing position with your knees approximately shoulder

width apart and the bar resting on your thighs

Pull the bar up towards your chin while keeping it tight to your body and

your elbows above the bar

FRONT RAISES AND LATERAL RAISES:

Start with your feet approximately shoulder width apart and a dumbbell in

each hand

Raise your arms up in front of you until they are parallel with the ground

Lower your arms back down to your side

Raise your arms out to the side until they are parallel with the ground

CALF RAISES:

Stand with your toes on an elevated surface such as a stair step

Raise up using your calf muscles then lower yourself using full extension

4 WAY NECK:

If a neck machine is available use it in all four directions (front, back, left,

right)

If not, lay on a bench and have a partner put pressure on your head in the

direction that you are working

LEG THROWS L/R:

Lay on your back while a partner stands with his feet on either side of your

head

Grab your partners legs while you raise your legs towards his chest

Have your partner throw your legs down in an alternating manner (left then

right)

Do not allow your feet to hit the ground while performing this exercise

DUMBBELL (D.B.) CURLS:

Start with a dumbbell in each hand

In an alternating manner (left then right) curl the weight up towards your

shoulder bending at the elbow

TRICEPS EXTENSION:

Start by holding a dumbbell above your head with both hands on the

dumbbell

Bending at the elbows, lower the dumbbell behind your head until your

arms are fully bent

Raise the dumbbell back up to the starting position

SIT-UPS:

Start in the sit-up position with a 45lb plate held in front of your chest

Raise up until your back is completely off the ground then lower back down

LATERAL LUNGES:

Start with your feet approximately shoulder width apart holding a 45lb

plate at chest level

Lunge out to one side until the leg that you step with is parallel to the

ground

As you lunge rotate your other foot so that your heel is on the ground and

your toe is pointed upward

Alternate legs as you perform this exercise

PULL-UPS:

Alternate grips for each set: palms facing in and palms facing out

Start with your hands approximately shoulder width apart on the bar

Pull yourself up so your chin is above the bar then lower yourself back

down

GLUTE HAM:

If you have access to a Glute Ham Machine use it for this lift

If not, place a pad on the ground and put both knees on the pad

Have a partner hold your legs down from behind you

Do not bend at the waist and do not use your hands/arms

Lower yourself towards the ground until your chest is about 6 inches from

the ground

Raise yourself back up to the original position

DUMBBELL (D.B.) PUSH-UP ROWS:

Start in a push-up position with each hand balancing on a dumbbell

Do a push-up and raise yourself back up to the original position

Pull each dumbbell up in an alternating manner (left then right) trying to

get your elbow as high as possible

CONDITIONING GUIDE

SPRINTS: Sprint the designated distance at full speed.

REST TIME BETWEEN REPS:

20s: 30 seconds

50s & 100s: 1 minute

POSITION SPECIFIC DRILLS: Contact your position coach for the exact drills.

RB: Coach Bland QB: Coach Bright OL/K/P/LS: Coach Weiser

WR/TE: Coach York LB/DB: Coach Collins DL: Coach Smith

CONDITIONING TEST: You must make 10 Gassers in a row in order to pass the

conditioning test when we report for camp.

GASSERS: Sprint 50 yards and touch the line with your foot. Turn around and

sprint back to the original line and touch with your foot. Turn around again and

finish through the 50 yard mark. You will run a total distance of 150 yards. Your

rest time between each Gasser should be 90 seconds.

GASSER TIMES BY POSITION: Each Gasser must be completed under the allotted

time for each position.

OL/DL: 30 seconds

ILB/TE/LS/K/P: 27 seconds

OLB/DB/QB/RB/WR: 25 seconds

AGILITIES

PRO SHUTTLE: Setup 3 cones 5 yards apart each like the diagram below. You will

start and finish at cone #1. Start at cone #1 with one hand on the ground. Sprint

to cone #2 and touch the cone with your right hand. Turn and sprint to cone #3

and touch the cone with your left hand. Turn and sprint through cone #1.

L-DRILL: Setup 3 cones like the diagram below. You will start and finish at cone #1.

Start at cone #1 in a 3 point stance. Sprint to cone #2 and touch the line next to

cone #2 with your hand. Turn and sprint back to cone #1 and touch the line next

to cone #1 with your hand. Turn and sprint back to cone #2 and arc around the

cone towards cone #3. Figure 8 around cone #3 and sprint back towards cone #2.

Go around cone #2 and finish through cone #1.

SQUARE DRILL: Setup 4 cones like the diagram below. You will start and finish at

cone #1. Start in a 3 point stance at cone #1. Sprint to cone #2. Turn and

backpedal to cone #3. Turn and carioca to cone #4. Turn and shuffle through cone

#1.

PLYOMETRIC Note: All drills are to be done in 20 yard segments.

POWER SKIP:

Individual bursts (jumps) off each leg simulating a basketball lay-up.

Alternate jump legs each time.

Jump as high as you can off each individual burst.

2 FOOT HOP:

Keep your feet approximately shoulder width apart while jumping forward.

You want to work for speed and distance not height.

FROG JUMPS:

Start the drill in a squatted or Frog like stance. The key to this is to jump as high and as far as you can. You want to have a sense of urgency when you do this drill.

SINGLE LEG RUN:

Give the motion as if you are using both feet, but only one of them is actually touching the ground. With the leg and foot that is not touching the ground drive that knee up and dont forget to pump your arms when you run.

Go down on one leg then come back using the other.

100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%

1RM 2RM 4RM 6RM 8RM 10RM 12RM 14RM 16RM 18RM 20RM

695 660 625 590 556 521 486 451 417 382 347

690 655 621 586 552 517 483 448 414 379 345

685 650 616 582 548 513 479 445 411 376 342

680 646 612 578 544 510 476 442 408 374 340

675 641 607 573 540 506 472 438 405 371 337

670 636 603 569 536 502 469 435 402 368 335

665 631 598 565 532 498 465 432 399 365 332

660 627 594 561 528 495 462 429 396 363 330

655 622 589 556 524 491 458 425 393 360 327

650 617 585 552 520 487 455 422 390 357 325

645 612 580 548 516 483 451 419 387 354 322

640 608 576 544 512 480 448 416 384 352 320

635 603 571 539 508 476 444 412 381 349 317

630 598 567 535 504 472 441 409 378 346 315

625 593 562 531 500 468 437 406 375 343 312

620 589 558 527 496 465 434 403 372 341 310

615 584 553 522 492 461 430 399 369 338 307

610 579 549 518 488 457 427 396 366 335 305

605 574 544 514 484 453 423 393 363 332 302

600 570 540 510 480 450 420 390 360 330 300

595 565 535 505 476 446 416 386 357 327 297

590 560 531 501 472 442 413 383 354 324 295

585 555 526 497 468 438 409 380 351 321 292

580 551 522 493 464 435 406 377 348 319 290

575 546 517 488 460 431 402 373 345 316 287

570 541 513 484 456 427 399 370 342 313 285

565 536 508 480 452 423 395 367 339 310 282

560 532 504 476 448 420 392 364 336 308 280

555 527 499 471 444 416 388 360 333 305 277

550 522 495 467 440 412 385 357 330 302 275

545 517 490 463 436 408 381 354 327 299 272

540 513 486 459 432 405 378 351 324 297 270

535 508 481 454 428 401 374 347 321 294 267

530 503 477 450 424 397 371 344 318 291 265

525 498 472 446 420 393 367 341 315 288 262

520 494 468 442 416 390 364 338 312 286 260

515 489 463 437 412 386 360 334 309 283 257

510 484 459 443 408 382 357 331 306 280 255

505 479 454 429 404 378 353 328 303 277 252

500 475 450 425 400 375 350 325 300 275 250

100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%

100% 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%


495 470 445 420 396 371 346 321 297 272 247

490 465 441 416 392 367 343 318 294 269 245

485 460 436 412 388 363 339 315 291 266 242

480 456 432 408 384 360 336 312 288 264 240

475 451 427 403 380 356 332 308 285 261 237

470 446 423 399 376 352 329 305 282 258 235

465 441 418 395 372 348 325 302 279 255 232

460 437 414 391 368 345 322 299 276 253 230

455 432 409 386 364 341 318 295 273 250 227

450 427 405 382 360 337 315 292 270 247 225

445 422 400 378 356 333 311 289 267 244 222

440 418 396 374 352 330 308 286 264 242 220

435 413 391 369 348 326 304 282 261 239 217

430 408 387 365 344 322 301 279 258 236 215

425 403 382 361 340 318 297 276 255 233 212

420 399 378 357 336 315 294 273 252 231 210

415 394 373 352 332 311 290 269 249 228 207

410 389 369 348 328 307 287 266 246 225 205

405 384 364 344 324 303 283 263 243 222 202

400 380 360 340 320 300 280 260 240 220 200

395 375 355 335 315 296 276 256 237 217 197

390 370 350 331 312 292 273 253 234 214 195

385 365 346 327 308 288 269 250 231 211 192

380 361 342 323 304 285 266 247 228 209 190

375 356 337 318 300 281 262 243 225 206 187

370 351 333 314 296 277 259 240 222 203 185

346 346 328 310 292 273 255 237 219 200 182

360 342 324 306 288 270 252 234 216 198 180

355 337 319 301 284 266 248 230 231 195 177

350 332 315 297 280 262 245 227 210 192 175

345 327 310 293 276 258 241 224 207 189 172

340 323 306 289 272 255 238 221 204 187 170

335 318 301 284 268 251 234 217 201 184 167

330 313 297 280 264 247 231 214 198 181 165

325 308 292 276 260 243 227 211 195 178 162

320 304 288 272 256 240 224 208 192 176 160

315 299 283 267 255 236 220 204 189 173 157

310 294 279 263 248 232 217 201 186 170 155

305 289 274 259 244 228 213 198 183 167 152

300 285 270 255 240 225 210 195 180 165 150

95% 90% 85% 80% 75% 70% 65% 60% 55% 50%


295 280 265 250 236 221 206 191 177 162 147

290 275 261 246 232 217 203 188 174 159 145

285 270 256 242 228 213 199 185 171 156 142

280 266 252 238 224 210 196 182 168 154 140

275 261 247 233 220 206 192 178 165 151 137

270 265 243 229 216 202 189 175 162 148 135

265 251 238 225 212 198 185 172 159 145 132

260 247 234 221 208 195 182 169 156 143 130

255 242 229 216 204 191 178 165 153 140 127

250 237 225 212 200 187 175 162 150 137 125

245 232 220 208 196 183 171 159 147 134 122

240 228 216 204 192 180 168 156 144 132 120

235 223 211 199 188 176 164 152 141 129 117

230 218 207 195 184 172 161 149 138 126 115

225 213 202 191 180 168 157 146 135 123 112

220 209 195 187 176 165 154 143 132 121 110

215 204 193 182 172 161 150 139 129 118 107

210 199 189 178 168 157 147 136 126 115 105

205 194 184 174 164 153 143 133 123 112 102

200 190 180 170 160 150 140 130 120 110 100

195 185 175 165 156 146 136 126 117 107 97

190 180 171 161 152 142 133 124 114 104 95

185 175 166 157 148 138 129 120 111 101 92

180 171 162 153 144 135 126 117 108 99 90

175 166 157 148 140 131 122 113 105 96 87

170 161 153 144 136 127 119 110 102 93 85

165 156 148 140 132 123 115 107 99 90 82

160 152 144 136 128 120 112 104 96 88 80

155 147 139 131 124 116 108 100 93 85 77

150 142 135 127 120 112 105 97 90 82 75

145 137 130 123 116 108 101 94 87 79 72

140 133 126 119 112 105 98 91 84 77 70

135 128 121 114 108 101 94 87 81 74 67

130 123 117 110 104 97 91 84 78 71 65

125 118 112 106 100 93 87 81 75 68 62

120 114 108 102 96 90 84 78 72 66 60

115 109 103 97 92 86 80 74 69 63 57

110 104 99 93 88 82 77 71 66 60 55

105 99 94 89 84 78 73 68 63 57 52

100 95 90 85 80 75 70 65 60 55 50

mississippi college 2014 summer workout program

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