ok after looking at my school sechedule again ive made a few changes in what my first 3 weeks will look like. this is probably my final draft brfore i leave to minnesota (which is tomorrow). as usually id like anyones feedback (specifically mikes), but i might not see it for a week or two if it isnt posted tonight.
Week 1
Monday:
10x10yds from belly
4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: light circuit
Wednesday:
Bleachers
4×8 bench, front raise, squat, GM, pullups (palms in), curls, hanging knee raise
Thursday: same as tuesday
Friday:
10x30m hills (approx)
4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raise, calf raise
Week 2
Monday:
PE
10x10yds from belly
4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE
Wednesday:
PE
Bleachers
4×8 bench, front raise, squat, GM, pullups, curls, hanging knee raise
Thursday: same as tuesday
Friday:
10x30m hills
4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raises, calf raise
week 3
Monday:
PE
5x15yds from belly
3×8 close grip bench press, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE
Wednesday:
PE
bleachers (reduced)
3×8 bench, front raise, squat, GM, pullups, curl, hanging knee raise
Thursday: same as tuesday
Friday:
8x30m hills
3×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise