Phase IV: Week 7 (Final week: See note)

Sunday 7/1

OFF: softball

This program is officially over. The next four weeks will be a totally new program with a totally new objective. We're going to increase strength along with cutting.

Saturday 6/30

Circuits: 3 x 15

A1) BB Deadlift
185 x 15
185 x 15
185 x 15

A2) BB Back Squat
135 x 15
135 x 15
115 x 15

A3) Hack Squat
135 x 15
135 x 15
115 x 15
Rest: 40s between exercises, 90s between circuit

B1) DB Military Press
35 x 15
35 x 15
30 x 10, 25 x 5

B2) BB Bench Press
115 x 15
115 x 15
95 x 15

B3) Dips
BW x 15
BW x 15
BW x 15
Rest: 30s between exercises, 60s between circuits

C1) Pulldowns (palms up grip)
#7 x 15
#7 x 15
#7 x 15

C2) Seated rows (palms up grip)
#6 x 15
#6 x 15
#6 x 15

C3) Straight arm Lat pulldowns
#3 x 15
#3 x 15
#3 x 15
Rest: 30s between exercises, 60s between circuits

Friday 6/29

18 minute run: 9 minutes backward; 9 minutes forward (alternated every 2 minutes until 16min then finished with 1min intervals with higher intensity)

Thursday 6/28

Circuits: 6 x 4
Rest: 25s between exercises

A1) Power-clean
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

A2) Dips
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

A3) Front Squats
185 x 4
185 x 4
185 x 4
185 x 4
175 x 4
175 x 4

A4) Chin-ups
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4
BW x 4

B) Cycle-Sprints (supsituted with Eliptical machine)
Peddle as hard as possible for 2 minutes 10s. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Wednesday 6/27

16 minute run: 8 minutes backward; 8 minutes forward

Tuesday 6/26

Circuits: 4 x 9 (do not alternate on single limb exercises)

A1) Lunge
40 x 9
40 x 9
45 x 9
40 x 9

A2) 1-Arm DB Shoulder Press (exception to the posted rule of not alternating)
50 x 9
50 x 9
40 x 9
40 x 9

A3) 1-Leg DB Deadlift
40 x 9
45 x 9
45 x 9
40 x 9

A4) 1-Arm DB Row
60 x 9
60 x 9
60 x 9
60 x 9

A5) DB Bench Press
65 x 9
65 x 9
65 x 9
65 x 9

B) Wall Sits
3 sets: As long as possible without cheating.

C) Elliptical Sprints
Peddle as hard as possible for 2 minutes. RPMs should be between 40-60. If higher than 60RPM resistance is too low.

Monday 6/25

OFF - Finals are always getting in the way of my training.


NOTE: Something happened with our counting the weeks. This will be the last week of this program!