LB MAX EFFORT, 1.

Name

Glenn Clarke

Date

2/18/2013

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

Good Morning (Pin Start)

None

5 As needed

115

150

195

225

255

275 292x2 (F)

Reverse Hyper

None

30 As needed

225

225

225

GHR

None

10 2:00

x10

x10

x10

x10

Sled Walks

None

8 20yds.

Full Recovery X

20yds

20yds

20yds

20yds

20yds

20yds

20yds

20yds

GHD

Bands: Black Mini

13 2:00

2-0-1-1

15

15

15

15

Comments/ Notes

LB MAX EFFORT, 1.2

Name

Glenn Clarke

Date

2/26/2013

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

Deadlift (Sumo)

None

1 As needed

135

225

315

405 455 (F)

425 (F)

Stiff-Leg Sumo DL

None

5 3:00

2-0-1-1

275

295

315

325

Reverse Hyper

None

30 2:00

225

225

225

225

225

Sumo-Stance Belt Squats-KB

None

4 10-15

As needed

2-0-1-1

53x10

62x12

70x12

80x13

Pull-Throughs

None

5 10-12

2:00

75x12

85x12

95x12

105x12

115x10

Standing Abs

None

4 2:00-3:00

Minimal

70

70

70

70

Comments/ Notes

LB MAX EFFORT, 1.3

Name

Glenn Clarke

Date

3/5/2013

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

Zercher Squat-Box

None

1 As needed

135

185

225

315

365 385 (F)

Zercher Squat-Box

None

10 2:00

2-0-1-1

225

245

Reverse Hyper

None

30 2:00

225

225

225

225

225

Elevated Stiff Leg DL

Bands

15 As needed

2-0-1-1

79x15

100x15

100x15

100x15

Standing Abs

None

3 2:00-3:00

2:00

80

80

80

Comments/ Notes

LB MAX EFFORT, 2.1

Name

Glenn Clarke

Date

3/12/2013

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

SSB-Box

None

1 As needed

155

245

335

425

475

490 505 (DNA)

SSB-Box

None

10 2:00

2-0-1-1

225

245

Box Jump-Knees

Modification: 35# Vest

10 1-5

Full Recovery X

x5

x5

x4

x4

x2

x5

x5

x5

x5

x5

Reverse Hyper

None

30 2:00

315

315

315

315

GHR

None

8 2:00

2-0-1-1

x8

x8

x8

x8

x8

Hanging Leg Raise

None

10 2:00

2-0-1-1

x10

x10

x10

x10

Bulgarian Split Squat

Modification: Wide Stance

5 2:00

2-0-1-1

(DNA)

(DNA)

(DNA)

SSB + KB's and Sled

None

1 400m

None

(DNA)

Between the Leg Sled Pull

None

6 40yds

As needed

(DNA)

(DNA)

(DNA)

(DNA)

(DNA)

(DNA)

Comments/ Notes