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Flathead TAC

2011 Weight Training

3:15-4:30 pm

For Building Champions





W-up:  Jog 2 Laps

W-up:  Jog 2 Laps

W-up:  Jog 2 Laps

2X15 Squat Jumps

2X30 Side Hops

2X15 Squat Jumps

2X7 Crickets

Box Jumps 3X15

2X10 Bounds

2X20 Sit-ups

Push-ups 2X25

 2X15 Zimmers

Jog 2 Laps

Bench 1x10/3x6

Snatch 3X8

Snatch 3X6

 S. L. Deadlift 3X10

S. L. Deadlift 2X 10

Power Cleans 3X6

Squats 1x10/3x6

High Pull  3X8

Push Press 3X6

High Pull 3X6

Squats 3X5

Bench Press 3X6

Pull-ups 2X Max

Lat Pull-down 2X Max

Jammer 2X10

D.B. Shoulder Press 3X10

1 Arm Rows 2X10

Lat Pull-down 2X10

TRX:  1 Leg Squat/Pull-ups 2XMax

Push-ups 2XMax

D.B. Bicep Curl/Tricep Ext. 3X10

Leg Curls 2X10

TRX:  1 Leg Squat/Pull-ups 2XMax



Go into each workout with the mindset that, “Today I’m going to get stronger and more explosive .”


Do each set with a weight that is heavy enough that you can only get the number of reps written or LESS.  No light Weights!!


Superset as much as 3 stations at a time.


The MAX rest time between sets is 30 Seconds.