LB DYNAMIC EFFORT, 1.

Name

Glenn Clarke

Date

2/23/2013

Wave:

1 Week:

Lift

Bands/ Chains/ Modifications

Sets

Reps

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Back Squat (Sumo Stance)- Box

Bands

10

2 0:45

255

255

255

255

255

255

255

255

255

255

Deadlift (Conventional)

Bands: Theraband

1 0:45

275

275

275

275

275

275

275

275

275

275

Elevated Stiff Leg DL

None

20 2:00

2-0-1-1

45

45

45

45

GHR

None

5 Max

As needed

2-0-1-1

13

12

13

14

10

Supine Straight Leg Lifts

Bands

50 As needed

2-0-1-1

Black Band

Black Band

Supine Hamstring Curls

Bands

200 Minimal

Black Band

Standing Abs

None

4 2:00-3:00

1:00

2-0-1-1

70

70

70

70

Reverse Hyper

None

30 As needed

240

240

240

SSB + KB's and Sled

SSB +1.5pood, 115# on sled

2 200yds

As needed

200yds

200yds

Comments/ Notes

LB DYNAMIC EFFORT, 1.2

Name

Glenn Clarke

Date

2-Mar-13

Wave:

1 Week:

Lift

Bands/ Chains/ Modifications

Sets

Reps

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Back Squat (Sumo Stance)- Box

Bands

2 0:45

300

300

300

300

300

300

300

300

Deadlift (Conventional)

Bands: DBL Black Theraband

1 0:45

300

300

300

300

300

300

Elevated Stiff Leg DL

Modification: KB

20 2:00

2-0-1-1

53

62

70

70

GHR

None

As needed

50

As needed

2-0-1-1

25x5

10x6

x8

x8

x8

x8

Safety Squat Bar Complex (7 squats, 7 GM, 7 Lunge)

None

1 7:00

None

115

BB Overhead + Sled

135# on sled, 95# overhead

1 240 yds

Minimal

240 yds

Standing Abs

None

4 2:00-3:00

1:00

2-0-1-1

70

70

70

70

Comments/ Notes

LB DYNAMIC EFFORT, 2.1

Name

Glenn Clarke

Date

8-Mar-13

Wave:

2 Week:

Lift

Bands/ Chains/ Modifications

Sets

Reps

Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 9

Set 10

Front Squat (Sumo Stance)-Box

Chains (2/side)

10

2 0:45

225

225

225

225

225

225

225

225

225

225

Standing Jumps-Sand Bag

None

5 As needed

Reverse Hyper

None

4 30

2:00

280

280

280

280

Dimmel DL

Bands

20 As needed

185

235

265

GHR- Band

Bands: Red

12 As needed

2-0-1-1

x9

x7

x6

x6

Supine Hamstring Curls

Bands

300 Minimal

300

Bandy Hip Abduction Walk

Bands: Black Theraband

20 Minimal

2-0-1-1

x20

x20

x20

x20

Zercher Carry + SSB

SSB: 155# + 28# MB

1 300 yds

Minimal

300 yds

Comments/ Notes