Prog 2 May 2011

Warm up using Foam Roller, Swing Gym, Broom stick, Bosu, Fit ball

Step ups, hip extensions, multi direction lunges, Spiderman walkouts

Exercise Load Week 1 Week 2 Week 3 Week 4 week 5

5A. Hang Clean Press Med/Fast 6-6-6 6-6-6 4-4-4-4 4-4-4-4 4-4-3-3

5B. Fit ball jack knife 10 reps

6A. DB chest Press on Fit Ball Heavy 6-6-6 6-6-6 4-4-4-4 4-4-4-4 4-4-3-3

6B. Bulgarian Squats 10 reps Light

7A. Deadlifts Heavy 14-12-10 12-10-8 10-8-6 8-6-4 6-4-4

7B. Single arm arm lying pull ups 10 each

8A. DB Burpees Med/Fast 14-12-10 14-12-10 14-12-10 14-12-10 14-12-10

8B. Sledge hammers 25 reps

Core: Spiderman push ups, Hanging knee raises, Fit ball manouvre's