Flare elbows, drive to eyes, squeeze Mountain Climbers to finish Opposite Knee Mountain Climbers Butt Kicks Plank Side Sample Tuesday Offseason / Competition Weightlifting – Lower Dynamic Focus Dynamic Back Squat 11x2 70% (Chains) – Dynamic: *THEN NO CHAINS MAX High Knees SS: DB Military Press 4 x 5 A Skip SS: DB Reverse Fly 4 x 5 B Skip SS: DB Floor Bench 4 x 5 B.S. Clean + Jerk 70/2, 80/2, 85/2, 90/2, – Drop Skips 95/1, 100/1, 105/1, 95/1, 90/2, 80/2, Lunges + Burst 70/2, 60/2 High Knee Carioca SS: Reverse Lunges 4 x 5 each leg Skaters SS: Partner Band Tri/Curl 4 x 5 each Fast Hands + Bursh SS: Calf Raises 4 x 10 Single Leg Knee Drives + Burst Starts 1st 5, 1st 5, 1st 10, 1st 10, 40 x Sumo Deadlift 70/5, 80/3, 90/1, – 2 MAX, 90/5 85/10 SS: Partner Ham Glute Raise 3 x 6 SS: Reverse Hyper Extension 3 x 6 Mobility Step Ups 6 x 5 Each Leg Saigon Squat SS: CG Pushups 3 x Fail Partner Squat SS: Kettlebell 3 x 5 each arm Ankle Stretch Overhead Squats Squat 6 x 5 60% of B.S. Reverse SS: Tire Flips 3 x Field Spiderman SS: Resisted Backpedal 3 x Field Leg Swings (Forward / Side) Ab Circuit 2x Through Clean Progression On Chest Crunches – Shrugs x 10 Behind Neck Crunches – Above Knee Power Shrug x 5 Plate Raises Clean Pull x 5 Russian Twist High Pull x 10 fast elbows 3 Position Clean x9 Bicycles 3 Position Clean w/ Front Squat x9 Flutters Full Squat Clean x9
Flare elbows, drive to eyes, squeeze to finish Mountain Climbers Opposite Knee Mountain Climbers Butt Kicks Plank Side Sample – Tuesday Offseason / Competition Weightlifting Lower Dynamic Focus Dynamic Dynamic: High Knees A Skip B Skip B.S. Drop Skips Lunges + Burst High Knee Carioca Skaters Fast Hands + Bursh Single Leg Knee Drives + Burst Starts 1st 5, 1st 5, 1st 10, 1st 10, 40 x 2 Mobility Saigon Squat Partner Squat Ankle Stretch Overhead Squats Reverse Spiderman Leg Swings (Forward / Side) Clean Progression Shrugs x 10 Above Knee Power Shrug x 5 Clean Pull x 5 High Pull x 10 fast elbows 3 Position Clean x9 3 Position Clean w/ Front Squat x9 Full Squat Clean x9 Back Squat – 11x2 70% (Chains) *THEN NO CHAINS MAX SS: DB Military Press 4 x 5 SS: DB Reverse Fly 4 x 5 SS: DB Floor Bench 4 x 5 Clean + Jerk – 70/2, 80/2, 85/2, 90/2, 95/1, 100/1, 105/1, 95/1, 90/2, 80/2, 70/2, 60/2 SS: Reverse Lunges 4 x 5 each leg SS: Partner Band Tri/Curl 4 x 5 each SS: Calf Raises 4 x 10 Sumo Deadlift – 70/5, 80/3, 90/1, MAX, 90/5 85/10 SS: Partner Ham Glute Raise 3 x 6 SS: Reverse Hyper Extension 3 x 6 Step Ups 6 x 5 Each Leg SS: CG Pushups 3 x Fail SS: Kettlebell 3 x 5 each arm Squat 6 x 5 60% of B.S. SS: Tire Flips 3 x Field SS: Resisted Backpedal 3 x Field Ab Circuit 2x Through On Chest – Crunches Behind Neck – Crunches Plate Raises Russian Twist Bicycles Flutters
compton_program_manual_new.docx