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8/16/2019 CFL Prep Wks. 40-42 Speed
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Straight Leg Runs 4x10yds
A) Contrast Sled Sprints
*Rest 15-20s b/t unloaded sprint
Week Sets Reps Rest
1 10 10yds 3-5min
2 10 10yds 3-5min3 10 10yds 3-5min
B1) Defranco Standing Hip Flexor
Week Sets Reps Rest
1 4 60s
2 4 60s
3 4 60s
B2) RKC Planks
Week Sets Reps Rest
1 4 60s
2 4 60s
3 4 60s
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8/16/2019 CFL Prep Wks. 40-42 Speed
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e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
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8/16/2019 CFL Prep Wks. 40-42 Speed
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8/16/2019 CFL Prep Wks. 40-42 Speed
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A1) Benc" Press #s$ 2 C"ains %& Pa'se
Week Sets Reps Rest
1 8 2
2 8 2
3 6 2
A2) S'pine (B "ro%s
Week Sets Reps Rest
1 8 4
2 8 4
3 6 4
B1) Fat rip P'll *ps
Week Sets Reps Rest
1 4 6-8
2 4 6-8
3 4 6-8
B2) Palloff Press
Week Sets Reps Rest
1 3 10
2 3 103 3 10
C) Band P'll+Aparts
Week Sets Reps Rest
1 1 100
2 1 100
3 1 100
C) Decline Sk'll Cr's"ers
Week Sets Reps Rest
1 3 8-10
2 3 8-10
3 3 8-10
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8/16/2019 CFL Prep Wks. 40-42 Speed
5/15
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
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8/16/2019 CFL Prep Wks. 40-42 Speed
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
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8/16/2019 CFL Prep Wks. 40-42 Speed
7/15
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8/16/2019 CFL Prep Wks. 40-42 Speed
8/15
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
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8/16/2019 CFL Prep Wks. 40-42 Speed
9/15
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
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8/16/2019 CFL Prep Wks. 40-42 Speed
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MB FWD ranny !"ss x20
A1) P'll+*ps
Week Sets Reps Rest
1 6 3-#
2 6 3-#3 4 3-#
A2) (ilitar. Press
Week Sets Reps Rest
1 6 3-#
2 6 3-#
3 4 3-#
B1) Defranco C'/an Press
Week Sets Reps Rest
1 4 8
2 4 8
3 4 8
B2) *nder"and Band P'll+Aparts
Week Sets Reps Rest
1 1 1002 1 100
3 1 100
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8/16/2019 CFL Prep Wks. 40-42 Speed
11/15
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
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8/16/2019 CFL Prep Wks. 40-42 Speed
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
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8/16/2019 CFL Prep Wks. 40-42 Speed
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A) Do'/le Broad 0'!ps
Week Sets Reps Rest
1 4 1 90s
2 4 1 90s
3 4 1 90s
A) 1 d Sprints
Week Sets Reps Rest
1 6 10yds 90s
2 6 10yds 90s
3 6 10yds 90s
B) 2 d Sprints
Week Sets Reps Rest
1 4 20yds 120s
2 4 20yds 120s
3 4 20yds 120s
C) 3 d Sprints
Week Sets Reps Rest
1 2 30yds 180s
2 2 30yds 180s3 2 30yds 180s
D) Deadlifts
Week Sets Reps Rest
1 or# to 3-#RM
2 or# to 3-#RM
3 or# 3-#RM
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8/16/2019 CFL Prep Wks. 40-42 Speed
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e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
e!po Set 1 Set 2 Set 3 Set 4
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8/16/2019 CFL Prep Wks. 40-42 Speed
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Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
