Week 8 of 8

Day 4

Warm-up

Agility options: Jump Rope 2 min. Dot Drills 2 minutes. Ladders 2 min. Hurdles 2 min.

Overall body stretch options: back ext. x 20, Cobra, Scorpion, Pigeon, General Barbell. Choose what you need to get warmed up.

Strength/Power Session

Shoulder to Overhead

· 5 builds to get to a 5-rep strict press max

Rnd 1 Rnd 2 Rnd 3 Rnd 4 Rnd 5

· 5 builds to get to a 5-rep push press max

Rnd 1 Rnd 2 Rnd 3 Rnd 4 Rnd 5

Bench Press

· 10 rounds to build to a 1-rep max bench press

Rnd 1 Rnd 2 Rnd 3 Rnd 4 Rnd 5

Rnd 6 Rnd 7 Rnd 8 Rnd 9 Rnd 10

Weekender – Full Body Finisher

50 Meter Overhead Plate Walk (heavy as you can handle)

100 Weighted Lunges

50 Meter Overhead Plate Walk

50 Weighted Sit-ups

50 Meter Overhead Plate Walk

200 Singles (75 Doubles)

50 Meter Overhead Plate Walk

Final Score Time to Complete -

Valley School District #262

Valley High School Weight Training Workouts

Lifting Program Phase 1 - 8 Weeks

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Week 2 Day 4

Week 3 Day 1

Week 3 Day 2

Week 3 Day 3

Week 3 Day 4

Week 4 Day 1

Week 4 Day 2

Week 4 Day 3

Week 4 Day 4

Week 5 Day 1

Week 5 Day 2

Week 5 Day 3

Week 5 Day 4

Week 6 Day 1

Week 6 Day 2

Week 6 Day 3

Week 6 Day 4

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Lifting Movement Instructional Videos

Hang Clean

Power Clean

Squat Clean

Clean and Jerk

Back Squat

Front Squat

Overhead Squat

Thruster

Deadlift

Sumo Deadlift

Bench Press

Hang Snatch

Power Snatch

Squat Snatch

Strict Press

Push Press

Push Jerk

Wall Ball