Unit 10 Assignment 1 - Training Session.

Session 1 - 75% SET
EXERCISE WEEK REPS SETS
1RM 1

1A Hang Power Clean 1 5 4 50
SUPERSET 1
Pallof ISO Hold x
1B 1 2 4 0
20s

2A Barbell Back Squat 1 5 4 82.5
SUPERSET
2
Band Assisted
2B 1 8 4 0
Pogos

3A Bench Press 1 5 4 45
SUPERSET
3
3B Bent Over Row 1 5 4 40


4A Romanian Deadlift 1 5 4 75
SUPERSET
4
4B Cable Twist 1 8 4 20


Cool Down - 3 minutes gentle Cross Trainer - Passive/Static Stretching 5-7 Mi



Session 2 - 75% SET
EXERCISE WEEK REPS SETS
1RM 1

1A Trap Bar Deadlift 1 5 4 90
SUPERSET 1
1B CMJ Squat Jumps 1 8 4 0


Barbell Shoulder
2A 1 5 4 32.5
SUPERSET Press
2
Med Ball Rotation
2B 1 8 4 5
Throw

3A Barbell Step Up 1 10 4 30
SUPERSET
3
DB Accenuated
3B 1 10 4 10
Lunge Jumps

4A Weighted Pull Ups 1 5 4 10
SUPERSET
4

, 4A Weighted Pull Ups 1 5 4 10
SUPERSET
4
4B Speed Pull Ups 1 5 4 0


Cool Down - 3 minutes gentle Cross Trainer - Passive/Static Stretching 5-7 Mi