WEEKS 1 & 2
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Monday
A. Warm-up Pogo Jump warm-up then stati hip !e"or streth
#. $rap #ar %ead&i't o( )* +o" Warm-up to ) sets o' , reps- inreasing
weight eah set- rest . minutes +etween wor/ sets.
0. #u&garian Sp&it S1uats . sets o' 2 reps eah &eg- rest .3 seonds +etween
eah &eg and 2 minutes +etween eah set.
%. 4e5erse 6ypere"tensions ) sets o' 13 reps- rest 1 minute +etween sets
E. Weighted Swiss +a&& runhes 7use either a rope attahed to the &ow a+&e
or a dum+e&& he&d on your hest 'or resistane8 ) sets o' 13 reps- rest 1
minute +etween sets.
$hursday
A. Warm-up Pogo Jump warm-up then stati hip !e"or streth
#. #o" S1uats with +ands Warm-up to 2 sets o' 2 reps- resting .3 seonds
+etween sets
9:se ma"ima& +and tension with &ess +ar weight.
9:se a +o" that is para&&e& or 1* a+o5e para&&e&.
96a5e someone time your sets. $he goa& is to per'orm the 2 reps in 2 seonds
or &ess. %on;t raise the weight unti& you;re a+&e to per'orm a&& 2 sets in under
2 seonds. 4emem+er that speed is /ing on $hursday;s< Ad=ust the weight
aording&y.
0. %um+e&& Swings o( +o"es . sets o' 2 reps- rest 2 minutes +etween sets
%. 4e5erse 6ypere"tensions . sets o' 13 reps- rest 1 minute +etween sets
E. 4otationa& A+ Wor/- using hi & &ow a+&es hi to &ow woodhoppers . >
13 reps eah side- &ow to high . > 13 reps eah side- rest .3 seonds
+etween sets
4eturn to $op
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WEEKS . & )
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Monday
A. Warm-up Pogo Jump warm-up then stati hip !e"or streth
#. Snath ?rip %ead&i'ts Warm-up to ) sets o' ) reps- inreasing the weight
eah set- rest . minutes +etween wor/ sets.
0. #u&garian Sp&it S1uats . sets o' @ reps- rest .3 seonds +etween eah &eg
and 2 minutes +etween sets
%. 4e5erse 6ypere"tensions ) sets o' 2 reps- rest 1 minute +etween sets
E. Weighted Swiss +a&& runhes 7use either a rope attahed to the &ow a+&e
or a dum+e&& he&d on your hest 'or resistane8 ) sets o' 13 reps- rest 1
minute +etween sets.
$hursday
A. Warm-up Pogo Jump warm-up then stati hip !e"or streth
#. #o" S1uats with +ands Warm-up to 2 sets o' 2 reps- resting .3 seonds
+etween sets.
9Per'orm this e"erise in the same manner you did during wee/s 1 & 2. $he
on&y di(erene is during wee/s . & ) you wi&& use s&ight&y &ess +and tension-
+ut inrease the +ar+e&& weight s&ight&y.
0. %um+e&& Swings o( +o"es ) sets o' @- rest 2 minutes +etween sets
%. Standing #a/ward Mediine +a&& throw Per'orm 2 sets o' , throws- rest
1-2 minutes a'ter the Arst , throws.
E. 4otationa& A+ wor/- using hi & &ow a+&es hi to &ow woodhoppers- . > 13
reps eah side &ow to hi- . > 13 reps eah side- rest .3 seonds +etween
sets.
4eturn to $op
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WEEKS , & @
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Monday
A. Warm-up Pogo Jump warm-up then stati hip !e"or streth
#. %epth Jumps ) sets o' . reps- rest 1 minute +etween eah set o' . =umps.
0. Power Snath or Power 0&ean Warm-up to ) sets o' . reps- inreasing
weight on eah wor/ set. 4est . minutes +etween wor/ sets.
%. 4e5erse 6ypere"tensions ) sets o' @ reps- rest 1 minute +etween sets.
E. Weighted Swiss +a&& runhes 7use either a rope attahed to a &ow a+&e
or ho&d a dum+e&& on your hest 'or resistane8 ) sets o' 2 reps- rest 1 minute
+etween sets.
$hursday
A. Warm-up Pogo Jump warm-up then stati hip !e"or streth.
#. ,3-rep 4hythm S1uats- with &ight +and tension Warm-up to 1 ma" set o'
,3 reps<
0. #o" S1uats with +ands Warm-up to @ sets o' 2 reps- resting .3 seonds
+etween sets. Per'orm this e"erise in the same manner as you ha5e +een-
+ut derease the +and tension s&ight&y 'rom what you were using the &ast 2
wee/s and inrease the +ar+e&& weight. $he goa& is sti&& to per'orm a&& sets in 2
seonds or &ess<
%. Push Jer/s Warm-up to ) ma" sets. 1st set B , reps- 2nd set B ) reps- .rd
set B . reps- )th set B 2 reps. 4est . minutes +etween wor/ sets.
E. Mediine +a&& a+ iruit toe touhes > 23 reps- russian twists > 23 reps-
runhes > 23 reps Per'orm this Ciruit* . times. 4est 23 seonds +etween
iruits.
9 $est your 5ertia& =ump . , days a'ter this wor/out a'ter wee/ si".
