Lifting+Workouts


 * March 2009**

Week of 3/16

Day 1 DB Snatch - 4 x 5 Front Squat - 4 x 10 1 Arm Bench - 4 x 10 DB Press- 4 x 10

Corkscrew - 2 x 10 4 point Plank - 2 x 30 sec Hang Clean - 4 x 5 Swiss Ball HamString - 4 x 10 BB Row - 4 x 10 1 arm Pulldown - 4 x 10
 * Day 2**

Ball throws with partner - 2 x 10 Swiss Ball Balance - 1 min Jump Squat w/DB - 4 x 5 DB Push Press - 4 x 10 DB Flat Bench - 4 x 10
 * Day 3**

Day 1** Balance - one minute Turkish Get-ups - 2 x 10 Hang Clean - 4 x 5 Leg Curls (lat machine) - 4 x 10 Weight Pull-ups - 4 x 10 1 arm DB Rows (swiss ball) - 4 x 10
 * Week of 3/23

Side Plank - 2 x 30 sec Med Ball Throws - 2 x 10 Power Hi-Pulls - 4 x 5 Squat - 4 x 10 Swiss Ball Bench - 4 x 10 Jackknife Push-ups - 4 x 10
 * Day 2**

Seated med ball twist - 2 x 10 Core Rows - 30 sec BB Snatch - 4 x 5 Donkey Kicks - 4 x 10 1 arm pulldowns - 4 x 10 Bar Rows - 4 x 10
 * Day 3**

Day 1** Side Bridge and Reach - 1 x 30 sec 4 pt supine bridge - 1 x 30 sec Barbell Torque - 2 x 10 DB Squat Jump - 4 x 5 1 Leg Squats - 4 x 10 DB Bench - 4 x 10 1 Arm DB Press - 4 x 10
 * Week of 3/30

Plank Walk-ups - 2 x 30 sec Swiss Ball weight roll - 2 x 10 Hang Clean - 4 x 5 SL Deadlift - 4 x 10 Weighted Pull-ups - 4 x 10 DB Row - 4 x 10
 * Day 2**

Swiss Ball Balance - 1 min Windshield Wipers - 2 x 10 DB Snatch - 4 x 5 Front Squat - 4 x 10 Close Grip Bench - 4 x 10 DB Press - 4 x 10
 * Day 3**

=Week of 4/6/09= =Day 1= Swiss Ball Balance – 1 min Barbell Torque – 2 x 10 Hang Clean – 4 x 3 1L Rom DL – 10 x 8 x 8 x 6 1 Arm Pulldowns - 10 x 8 x 8 x 6 Cable Rows - 10 x 8 x 8 x 6

Supine Bridge – 2 x 30 sec Turkish Getup – 2 x 10 Power Hi-Pull – 4 x 3 1 Leg Squat - 10 x 8 x 8 x 6 Bench Press - 10 x 8 x 8 x 6 1 Arm Push Press - 10 x 8 x 8 x 6
 * Day 2**

Core Row – 2 x 30 sec Med Ball Over Shoulder – 2 x 10 DB Snatch - 10 x 8 x 8 x 6 Swiss Ball Hamstring - 10 x 8 x 8 x 6 Pull – ups - 10 x 8 x 8 x 6 Horizontal Pull-ups (side to side) - 10 x 8 x 8 x 6
 * Day 3**

=Week of 4/13= Swiss Ball Weight Roll – 2 x 10 Side Plank Hang Jump Pulls – 4 x 3 Front Squat - 10 x 8 x 8 x 6 Push Press - 10 x 8 x 8 x 6 1 Arm DBBP - 10 x 8 x 8 x 6
 * Day 1**

Seated Russian Twists – 2 x 10 Swiss Ball Balance – 1 min BB Snatch – 4 x 3 Donkey Kicks - 10 x 8 x 8 x 6 BB Rows - 10 x 8 x 8 x 6 1 Arm Pull Downs - 10 x 8 x 8 x 6
 * Day 2**

Plank Walk-ups – 3 x 30 sec Corkscrew – 2 x 10 DB Jump Squats – 4 x 5 Bulg. DB Split Squats - 10 x 8 x 8 x 6 DB Bench - 10 x 8 x 8 x 6 Alt DB Press - 10 x 8 x 8 x 6
 * Day 3**

=Week of 4/20= Med Ball Over Shoulder – 2 x 10 (Superset) Plank – 2 x 30 sec (Superset) DB Snatch – 4 x 3 Leg Curls (Lat Machine) - 10 x 8 x 8 x 6 Towel Pull-ups - 10 x 8 x 8 x 6 1 Arms Cable Rows - 10 x 8 x 8 x 6
 * Day 1**

Med Ball Bench – 2 x 10 (Superset) Seated Russian Twist – 2 x 10 (Superset) Weighted Box Jumps – 4 x 5 Front Squats - 10 x 8 x 8 x 6 DB Alt BP (Swiss Ball) - 10 x 8 x 8 x 6 DB Press - 10 x 8 x 8 x 6
 * Day 2**

BB Torque – 2 x 10 Supine Bridge – 2 x 30 sec Power Clean – 4 x 3 1 Leg ROM Deadlift - 10 x 8 x 8 x 6 DB Rows - 10 x 8 x 8 x 6 Chin-ups - 10 x 8 x 8 x 6
 * Day 3**

=Week of 4/27= Swiss Ball Balance – 2 x 30 sec (Superset) Corkscrew – 2 x 5 each Hi-Pulls – 4 x 3 Bulg Split Squat – 8 x 6 x 6 x 4 Bench - 8 x 6 x 6 x 4 Swing Curl to Press - 8 x 6 x 6 x 4
 * Day 1**

Med Ball Wood Chop – 2 x 10 (Superset) Plank – 2 x 30 sec (Superset) Hang Clean – 4 x 4 Leg Curls (Lat Machine) - 8 x 6 x 6 x 4 Lat Pulldowns - 8 x 6 x 6 x 4 DB Rows to Ceiling - 8 x 6 x 6 x 4 Towel Pullups – 2 x failure
 * Day 2**

Plank Walkup – 2 x 30 sec (superset) Swiss Ball Weight Roll – 2 x 8 (superset) Plyo Lunges – 4 x 4 Front Squats - 8 x 6 x 6 x 4 1 Arm DB Bench Press - 8 x 6 x 6 x 4 DB Press - 8 x 6 x 6 x 4 Plyo Pushup / Pike Pushup – 2 superset to failure
 * Day 3**

=Week of 5/4= =Day 1= Seated Rus Twist – 2 x 10 (Superset) Side Plank and Reach – 2 x 30 sec (Superset) DB Snatch – 4 x 4 1 Leg Rom DL - 8 x 6 x 6 x 4 BB Rows - 8 x 6 x 6 x 4 1 Arm Pulldowns - 8 x 6 x 6 x 4 Pullups – 2 x failure

=Day 2= Swiss Ball Balance – 2 x 30 sec BB Torques – 2 x 10 Hi-Pulls – 4x4 DB Step-ups - 8 x 6 x 6 x 4 Bench Press - 8 x 6 x 6 x 4 1 arm DB Push Press - 8 x 6 x 6 x 4 Plyo Pushup/Dips – 2 superset to failure

=Day 3= Core Row – 2 x 10 (superset) Med Ball over shoulder – 2 x 10 (superset) Hang Clean – 4 x 4 Swiss Ball Leg Curls - 8 x 6 x 6 x 4 Weighted Pullups - 8 x 6 x 6 x 4 Horizontal Pullups (side to side) - 8 x 6 x 6 x 4 Monkey Hangs – 2 x failure

=Day 1= Swiss Ball Weight Roll – 2 x 10 (Superset) Side Plank – 2 x 30 sec (Superset) Power Hi-Pulls – 4 x 4 Front Squats - 8 x 6 x 6 x 4 1 arm DB Bench - 8 x 6 x 6 x 4 Push Press - 8 x 6 x 6 x 4
 * Week of 5/11**

=Day 2= Core Rows – 2 x 10 (Superset) Swiss Ball Balance – 2 x 30 sec (Superset) DB Snatch – 4 x 4 1 Leg Rom DL - 8 x 6 x 6 x 4 1 Arm Pulldowns - - 8 x 6 x 6 x 4 Bar Row - 8 x 6 x 6 x 4 Monkey Hangs – 2 x failure

=Day 3= Ball Throws – 2 x 10 (Superset) Plank - 2 x 30 sec (Superset) DB Jump Squat – 4 x 4 1 Leg Squat - 8 x 6 x 6 x 4 Bench Press - 8 x 6 x 6 x 4 Alt DB Press - 8 x 6 x 6 x 4 Weighted Dips - 8 x 6 x 6 x 4