Repetition Effort Upper

work up to a heavy single strict press
then as many reps as possible at 85% of that single

work up to a heavy single bench press-90% range
then 225# bench rep test

4 round superset of:
5x DB incline increase weight each round
10x BB bent over row

3x20 rear delts
3x6-8 EZ bar skullcrusher-pullover-close grip bench

ARM Tornado
7x20/20 tricep ext/hammer curls
*no rest

Max Effort Squat

work up to near maximal power clean single

1RM front squat

*3 round giant set of:
max reps neutral grip chin-ups
10x reverse hypers
10x t-bar rows
10x landmines (10R/10L)

100 sledgehammer strikes

Olympic

1RM hang clean

3-4x heavy singles football bar bench
4x max reps ez bar skull crusher-pull-over-close grip bench
4x10 incline tate press
1x7,9,11,11 tricep rope ext

guns series- day 21
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

Active Recovery 07-21-2014

guns series- day 20
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

Dynamic Effort Squat

10x2 wide stance, banded, box squat @ 50% 1RM 1 minute rest between sets

3x10/10 kb swings/ball slams
3x10 leg curls

guns series- day 19
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

Field Day (07-19-2014)

full dynamic warm-up
60 yard build ups to full speed

*as many reps as you want
get a timed :
40 yard dash
I-test or 5-10-5
3-cone test

3x6-8 core engaged dead bugs
3x6-8 banded leg lowering


guns series- day 18
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible

Repetition Effort Overhead

25 reps in as few of sets as possible, of 80% strict press

3x10 klokov press
3x10 reverse grip strict press
3x10 bradford press
4x5-6 overload shoulder press
4x20 rear delts

guns series- day 17
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible