|
Printable version of this schedule |
SUNDAY
TRAINING |
MONDAY
TRAINING |
TUESDAY
TRAINING |
WEDNESDAY
TRAINING |
THURSDAY
TRAINING |
FRIDAY
TRAINING |
SATURDAY
TRAINING |
|
PREPARE FOR WEEKLY MEALS |
TORSO
INTENSE BUILDING
-
STRENGTH
-
BODYBUILD
@ FHS
(7-9pm)
NUTRITION & MEAL PREP OVERVIEW FOR WEEK |
LOWER
INTENSE BUILDING
-
STRENGTH
-
BODYBUILD
@ FHS
(7-9pm) |
AQUATICS OVERSPEED TRAINING
-
INDOOR TRACK OVERSPEED
-
STADIUM CONDITION
-
COMBINE PREP
@ EWU
(7-9pm) |
ARMS SHOULDERS CORE – ABS
&
LOWER EXTENSOR INTENSE BUILDING
-
STRENGTH
-
BODYBUILD
*Athlete Only*
@ FHS
(2:45-4:15pm) |
POWERLIFTS &
BALLISTIC PLYO MOVEMENT PROGRESS
-
QUICK-STEP LADDER WORK
@ EWU
(3:15-5:15pm) |
SPOKANE BOXING
M.M.A. STUDIO
(OR)
YOGA
-
FUNCTIONAL STRETCH
-
UPPER BODY CONDITION
@ TBA
(9-11am) |
|
REST |
MUSCULO-SKELETON
TISSUE
EMPHASIS |
MUSCULO-SKELETON
TISSUE
EMPHASIS |
MUSCULO-SKELETON
TISSUE
EMPHASIS |
MUSCULO-SKELETON
TISSUE
EMPHASIS |
MUSCULO-SKELETON
TISSUE
EMPHASIS |
MUSCULO-SKELETON
TISSUE
EMPHASIS |
| |
> CHEST
> ANTERIOR SHOULDER
> LATISIMUSS DORSI
> SCAPULAR REGIONS
> FOREARM HEAVY GRIP |
> GLUTE
> HAMI’S
> HIP EXT’S
> PIRIFORMIS
> LUMBAR
> ABDUCTION
> ADDUCTION
> BULGARIAN POWER COMPLEXES
> RUSSIAN TRAINING HYPERTROPHY
|
> ANTERIOR
SHOULDER
> LATISIMUSS DORSI
> SCAPULAR REGIONS
> FOREARM HEAVY GRIP
> OVERSPEED TRAINING INTERVALS
> STAIR COND
|
> 3-HEAD
SHOULDER
- ANTERIOR
- MEDIAL
> TRICEPT (ALL)
> BICEPTS (ALL)
> FOREARM & BRACIALUS
> ROTATORS
> TRAPIZIUS
> ACL-MCL
>CALF-TO-ANKLE EXTENSORS |
>
POWER-TO-HANG CLEAN
> OLYMPIC SQUATS
> BULGARIAN POWER COMPLEXES
> RUSSIAN TRAINING HYPERTROPHY
> SPEED, AGILITY & QUICK LADDER WORK |
> TOTAL BODY FUNCTIONAL STRETCHING +
UPPER BODY ADVANCED CONDITIONING |
|
0 HRS 0 MIN |
2 HRS 0 MIN |
2 HRS 0 MIN |
2 HRS 0 MIN |
1 HRS 30 MIN |
2 HRS 0 MIN |
2 HRS 0 MIN |
