2c Floor DB 4x10 4x10 4x10 4x10 4x10 3x10 Light Tricep Increase Extension Weight Cool Down Upper Body Post-Stretch I will do what others won't, so tomorrow I “Today -Jerry Rice can accomplish what others can't” Day 2: Sept. 22nd Sept. 29th Oct. 6th Oct. 13th Oct. 20th Oct. 27th Tuesday Warm-up: Jump Rope/Dynamic Stretch 5-10 Min. Barbell 5x4 Add 5x4 5x5 5x5 6x5 3x5 Clean Pull Gradually From Hang Position Front Squat Barx5, Barx5, 1x3@ Barx5, Barx5, Barx5, Full Range 1x3@45%, 1x3@50%, 55%, 7x2@ 1x3@ 55%, 1x3@ 55%, 1x3@45%, of Motion!!! 7x2@50% 7x2@55% 55% 7x2@ 60% 7x2@ 60% 7x2@50% 1a DB RDL 4x10 4x10 4x8 4x8 Work 5x6 Work 3x8 Heavier Heavier 1b DB Split 4x8 Increase 4x8 Increase 4x10 4x10 5x8 3x8 Squats Weight Weight Increase Increase Weight Weight 2a DB 3x2 R/L 3x2 R/L 3x3 R/L 3x3 R/L 3x3 R/L 3x2 R/L Turkish 2b DB 3x15 Yards 3x15 Yards 3x20 Yards 3x20 Yards 3x20 Yards 3x15 Yards Single Arm Down & Down & Down & Down & Down & Down & Farmers Back R/L Back R/L Back R/L Back R/L Back R/L Back R/L Carry 2c Side 3x20sec R/L 3x25sec R/L 3x25sec R/L 3x30sec R/L 3x30sec R/L 3x20sec R/L Plank Leg Holds CONDITIONING COMPLETE DAY 1 CONDITIONING then POST-STRETCH
2c Floor DB Tricep Extension 4x10 Increase Weight 4x10 4x10 4x10 4x10 3x10 Light Cool Down Upper Body Post-Stretch “Today I will do what others won't, so tomorrow I can accomplish what others can't” -Jerry Rice Day 2: Tuesday Sept. 22nd Sept. 29th Oct. 6th Oct. 13th Oct. 20th Oct. 27th Warm-up: Jump Rope/Dynamic Stretch 5-10 Min. Barbell Clean Pull From Hang Position 5x4 Add Gradually 5x4 5x5 5x5 6x5 3x5 Front Squat Full Range of Motion!!! Barx5, 1x3@45%, 7x2@50% Barx5, 1x3@50%, 7x2@55% 1x3@ 55%, 7x2@ 55% Barx5, 1x3@ 55%, 7x2@ 60% Barx5, 1x3@ 55%, 7x2@ 60% Barx5, 1x3@45%, 7x2@50% 1a DB RDL 4x10 4x10 4x8 4x8 Work Heavier 5x6 Work Heavier 3x8 1b DB Split Squats 4x8 Increase Weight 4x8 Increase Weight 4x10 Increase Weight 4x10 Increase Weight 5x8 3x8 2a DB Turkish 3x2 R/L 3x2 R/L 3x3 R/L 3x3 R/L 3x3 R/L 3x2 R/L 2b DB Single Arm Farmers Carry 3x15 Yards Down & Back R/L 3x15 Yards Down & Back R/L 3x20 Yards Down & Back R/L 3x20 Yards Down & Back R/L 3x20 Yards Down & Back R/L 3x15 Yards Down & Back R/L 2c Side Plank Leg Holds 3x20sec R/L 3x25sec R/L 3x25sec R/L 3x30sec R/L 3x30sec R/L 3x20sec R/L CONDITIONING COMPLETE DAY 1 CONDITIONING then POST-STRETCH
rh_wl_program2.docx