Summer Workout

Monday 6/27

42 Days until first Practice

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.

Bench 10X75% 8X80% 6 X85% 4X 90% 4X95%

Push Press 4X8 55% Bench Max

Power Clean 5X5 90%

Incline Press 4X10 65% Bench Max

Sit-ups (100)

Over speed

Falling start

10X20 yrd sprint

Dowh hill

10X20 yrd sprint

Fly sprint 6X60 yards

2X40 yard sprint

Tuesday 6/28

66 days until South Umpqua

With will one can do anything

Squat 10X75% 8X80% 6 X85% 4X 90% 4X95%

Lunges 135 pounds 5X20

Deadlift 6X80% 6 X85% 4X 90% 4X95%

Shrugs 4X10 90% Deadlift Max

Sit-ups (100)

Directional Speed

L-Drill 5X

25 yard shuttle 5X

2 X 40 yard sprint

Wednesday 6/29

40 Days Until first practice

Men's best successes come after their disappointments

Sit-ups (100)

Resisting speed

Pack pedal uphill

10X20 yards

Up hill sprint

10 X 20 yards

2 X 40 Yard sprint

Thursday 6/30

71 Days until Del Norte

Nothing will ever be attempted if all possible objections must first be overcome

Incline Bench 5X10 65% Bench Max

Big 21 4 sets

Tri-cep Extension 5X10

Bent over Row 5X10

Dips 4XFailure

Depth Push-ups 5X15

DB Bench 5X8

Sit-ups (100)

Plyo's

1 leg line jump

2X30 seconds

each leg

1 Leg bounding

2X30 seconds

each leg

2 leg line

lateral jump

2X30 seconds

2 X 40 yard sprint

Friday 7/1

38 Days until first practice

If you want to succeed in the world must make your own opportunities as you go on. The man who waits for some seventh wave to toss him on dry land will find that the seventh wave is a long time a coming. You can commit no greater folly than to sit by the roadside until some one comes along and invites you to ride with him to wealth or influence

Front Squat 4X8

Super 30 X4

RDL 5X10

Arnold Press 5X20

Bench Squat 4X8

Leg Curls 4X10

Upright Row 4X10

Sit-ups (100)

Sprints

Stride length

4 X 40 yards

Curve sprints

2 X 100

4X 40 yard sprint

Monday 7/4

35 day until first practice

Constant dripping hollows out a stone

Bench 10X80% 8X85% 6 X90% 4X 95% 4X100%

Push Press 4X8 60% Bench Max

Power Clean 5X5 85%

Incline Press 4X10 70% Bench Max

Sit-ups (100)

Over speed

Falling start

10X20 yrd sprint

Dowh hill

10X20 yrd sprint

Fly sprint 6X60 yards

2X40 yard sprint

Tuesday 7/5 8:30 AM Mazama Weight Room

58 days until South Umpqua

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude…Thomas Jefferson

Squat 10X80% 8X85% 6 X90% 4X 95% 4X95%

Lunges 135 pounds 5X20

Deadlift 6X85% 6 X90% 4X 90% 4X95%

Shrugs 4X10 90% Deadlift Max

Sit-ups (100)

Directional Speed

L-Drill 5X

25 yard shuttle 5X

2 X 40 yard sprint

Wednesday 7/6 7 on 7

37 Days until first practice

A failure is a man who has blundered, but is not able to cash in on the experience.

Sit-ups (100)

Resisting speed

Pack pedal uphill

10X20 yards

Up hill sprint

10 X 20 yards

2 X 40 Yard sprint

Thursday 7/7 8:30 AM Mazama Weight Room

57 Days until South Umpqua

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will

Front Squat 4X8

Incline Bench 5X10 65% Bench Max

Super 30 X4

RDL 5X10

Dips 4XFailure

Arnold Press 5X20

DB Bench 5X8

Bench Squat 4X8

Upright Row 4X10

Sit-ups (100)

Sprints

Stride length

4 X 40 yards

Curve sprints

2 X 100

4X 40 yard sprint

Friday 7/8

77 Days until Phoenix

Everyone has a fair turn to be as great as he pleases

Sit-ups (100)

Plyo's

1 leg line jump

2X30 seconds

each leg

1 Leg bounding

2X30 seconds

each leg

2 leg line

lateral jump

2X30 seconds

2 X 40 yard sprint

Monday 7/11

28 Days until first practice

Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration

Bench 10X85% 8X90% 6 X90% 4X 100% 4X105%

Push Press 4X8 60% Bench Max

Power Clean 5X5 85%

Incline Press 4X10 75% Bench Max

Sit-ups (100)

Over speed

Falling start

10X20 yrd sprint

Dowh hill

10X20 yrd sprint

Fly sprint 6X60 yards

2X40 yard sprint

Tuesday 7/12 8:30 AM Mazama Weight Room

80 Days until KU

Careful thinking and hard work will solve nearly all your problems.

Squat 10X80% 8X85% 6 X90% 4X 95% 4X100%

Lunges 135 pounds 5X20

Deadlift 6X85% 6 X90% 4X 90% 4X95%

Shrugs 4X10 90% Deadlift Max

Sit-ups (100)

Directional Speed

L-Drill 5X

25 yard shuttle 5X

2 X 40 yard sprint

Wednesday 7/13 7 on 7

51 Days until South Umpqua

Success is the sum of small efforts, repeated day in and day out

Sit-ups (100)

Resisting speed

Pack pedal uphill

10X20 yards

Up hill sprint

10 X 20 yards

2 X 40 Yard sprint

Thursday 7/14 8:30 AM Mazama Weight Room

Winning isn't everything, but wanting to win is…..Vince Lombardi

Front Squat 4X10

Incline Bench 5X10 70% Bench Max

Super 30 X4

RDL 5X10

Dips 4XFailure

Arnold Press 5X20

DB Bench 5X8

Bench Squat 4X8

Upright Row 4X10

Sit-ups (100)

Sprints

Stride length

4 X 40 yards

Curve sprints

2 X 100

4X 40 yard sprint

Friday 7/15

24 days until first practice

They will rise highest who strive for the highest place

Sit-ups (100)

Plyo's

1 leg line jump

2X30 seconds

each leg

1 Leg bounding

2X30 seconds

each leg

2 leg line

lateral jump

2X30 seconds

2 X 40 yard sprint

Monday 7/18

21 days until first practice

They will rise highest who strive for the highest place

Bench 10X80% 8X80% 8X90% 6 X95% 4X 95% 4X100%

Push Press 4X8 65% Bench Max

Power Clean 7X6 75%

Incline Press 4X10 75% Bench Max

Sit-ups (100)

Over speed

Falling start

10X20 yrd sprint

Dowh hill

10X20 yrd sprint

Fly sprint 6X60 yards

2X40 yard sprint

Tuesday 7/19 8:30 AM Mazama Weight Room

80 days until Henley

The man of virtue makes the difficulty to be overcome his first business, and success only a subsequent consideration

Squat 10X85% 8X80% 8X90% 6 X95% 4X 95% 4X100%

Lunges 135 pounds 5X20

Deadlift 6X85% 6 X90% 4X 90% 4X95%

Shrugs 4X10 90% Deadlift Max

Sit-ups (100)

Directional Speed

L-Drill 5X

25 yard shuttle 5X

2 X 40 yard sprint

Wednesday 7/20 7 on 7

44 days until South Umpqua

Adversity is the mother of progress

Sit-ups (100)

Resisting speed

Pack pedal uphill

10X20 yards

Up hill sprint

10 X 20 yards

2 X 40 Yard sprint

Thursday 7/21 8:30 AM Mazama Weight Room

18 Days until first practice

Times of great calamity and confusion have ever been productive of the greatest minds. The purest ore is produced from the hottest furnace, and the brightest thunderbolt is elicited from the darkest storm

Front Squat 4X10

Incline Bench 6X10 65% Bench Max

Super 30 X5

RDL 5X10

Dips 4XFailure

Arnold Press 5X20

DB Bench 5X10

Bench Squat 4X8

Upright Row 4X10

Sit-ups (100)

Sprints

Stride length

4 X 40 yards

Curve sprints

2 X 100

4X 40 yard sprint

Friday 7/22

35 days until Jamboree

It is the surmounting of difficulties that makes heroes

Sit-ups (100)

Plyo's

1 leg line jump

2X30 seconds

each leg

1 Leg bounding

2X30 seconds

each leg

2 leg line

lateral jump

2X30 seconds

2 X 40 yard sprint

Monday 7/25 Moratorium Week High School Facilities CLOSED

14 days until first practice

What are you going to do when the merchant of misery visits you?

Bench 10X80% 8X80% 8X90% 6 X95% 4X 95% 4X100%

Push Press 4X8 65% Bench Max

Power Clean 7X6 75%

Incline Press 4X10 75% Bench Max

Sit-ups (100)

Conditioning

2x40 yards

4x80 yards

5X100 yards

2X40 yard sprint

Tuesday 7/26 Moratorium Week High School Facilities CLOSED

73 days until Henley

Greatness is not going to come at the perfect time and place, greatness comes in the hardest times at the hardest place.

Squat 10X85% 8X80% 8X90% 6 X95% 4X 95% 4X100%

Lunges 135 pounds 5X20

Deadlift 6X85% 6 X90% 4X 90% 4X95%

Shrugs 4X10 90% Deadlift Max

Conditioning

6x100 yards 17 seconds per sprint with 51 second break

Sit-ups (100)

2 X 40 yard sprint

Wednesday 7/27 Moratorium Week High School Facilities CLOSED

37 days until South Umpqua

The strongest steel is made under the highest heat and pressure

Conditioning

Sit-ups (100)

10X20

4x40 yards

6x60 yards

2 X 40 Yard sprint

Thursday 7/28 Moratorium Week High School Facilities CLOSED

11 Days until first practice

How will you respond when everything is going wrong? It’s at that time and place that true greatness comes out.

Front Squat 4X10

Incline Bench 6X10 65% Bench Max

Super 30 X5

RDL 5X10

Dips 4XFailure

Arnold Press 5X20

DB Bench 5X10

Bench Squat 4X8

Upright Row 4X10

Sit-ups (100)

Curve sprints 2 X 100

8x100 yards 17 seconds per sprint with 51 second break

4X 40 yard sprint

Friday 7/29 Moratorium Week High School Facilities CLOSED

28 days until Jamboree

The only person you should fear is the one you see in the mirror.

Conditioning

Sit-ups (100)

10X20

5x40 yards

7x60 yards

2 X 40 Yard sprint

Monday 8/1 Mazama Weight Room 8 AM

7 days until first practice

If you set out to be less than you are capable …I warn you…you will be deeply unhappy for the rest of your life!

Bench 5x10

Push Press 4x10

Power Clean 7X8

Incline Press 4X10

Sit-ups (100)

Conditioning

4x40 yards

8x80 yards

10X100 yards

2X40 yard sprint

Tuesday 8/2 Mazama Weight Room 8 AM

66 days until Henley

The greatest feeling a man gets is the feeling of purely dominating another man

Squat 5x10

Lunges 135 pounds 5X20

Deadlift 5x5

Shrugs 4X10

Conditioning

10x100 yards 17 seconds per sprint with 51 second break

Sit-ups (100)

2 X 40 yard sprint

Wednesday 8/3 Mazama Weight Room 8 AM

30 days until South Umpqua

How do you want to be remembered?

Conditioning

Sit-ups (100)

15X20

8x40 yards

12x60 yards

2 X 40 Yard sprint

Thursday 8/4 Mazama Weight Room 8 AM

4 Days until first practice

Efforts covers a multitude of mistakes

Front Squat 4X10

Incline Bench 6X10

Super 30 X5

RDL 5X10

Dips 4XFailure

Arnold Press 5X20

DB Bench 5X10

Bench Squat 4X8

Upright Row 4X10

Sit-ups (100)

Curve sprints 2 X 100

16x100 yards 17 seconds per sprint with 51 second break

4X 40 yard sprint

Monday 8/8 Practice begins