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