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12 week Athletes summer program
Paul Vaillancourt
65 posts
May 29, 2008
10:21 AM
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This will be the official training log of the guys in the 12 week summer program.
I will keep it updated and report on their progress.
The first Sunday was a bust as no-one showed up.
Right off the bat I'm questioning commitment.
Now everyone has to earn respect.
Session #1 May 28th 2008
Upper
Bench press- worked up to a 5RM
Jesse 135X5 (the last 2 were very ugly, we need to fix his form)
DB rows
Superset with
Face pulls
3 way shoulders
This was an easy work-out but it seemed to kick the crap out of Jesse.
Session #2 May 28th 2008
Outdoors
Sprint starts (briefly went over technique)
Fall forward starts (10yds)
Mountain climber starts (20yds)
Med ball heaves
Sled drags
Jesse loves the sled and the sled loves Jesse.
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A fist full of steel
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Paul Vaillancourt
66 posts
Jun 05, 2008
11:42 AM
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May 29th 2008
Lower
Box Squat- Worked up to a 5RM (Jesse got 185, Mark Got 155)
We stop when form falls apart
GHR- 3 sets to failure
Superset
Decline sit-ups- 3 sets to failure
DB Shrugs- 3 sets of 15 reps
Sunday June 1st 2008
Outdoors
Mountain climber starts into 10yds X 5
MC starts into 20 yds X 5
Broad jumps- 10 jumps
Med ball heave and jog- aprox 70yds down and back
Kettle bell 2 hand clean and press litvinovs X3
(sprint up hill)
Tuesday June 3rd 2008
RE upper
DB incline press- 2 warm-up sets and 1 all out set for max reps + rest pause
Chins- 3 sets for max reps
superset
Band pull aparts- 3 sets of 20
Close grip push-ups - 3 sets of 10 (11)
superset
gun show- 3 sets of 12 per arm.
Wednesday June 4th 2008
Outdoor
Chins X5
Push-ups X10
Mountain climber starts into 10yds X 5
Jump back starts into 20yds X 5
Get ups starts into 10yds w/ cut to 10 yds X 4
MEd ball heave and jog
Tire flip- 2 sets of 6 flips
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A fist full of steel
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Paul Vaillancourt
67 posts
Jun 10, 2008
8:13 AM
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June 3rd 2008
RE Upper
DB inlcine Press- worked up to a set of max reps + a double rest pause.
Chins- 3 sets for max reps
superset
Band Pull aparts- 3 sets of 20
Close grip push-ups-3 sets of 11
superset
Gun show-3 sets of 12
Thursday June 5th 2008
DE Lower
Box Jumps- 4 sets of 3 jumps to progressively higher box heights.
Deadlifts- worked up to a 5RM (Mark and Jesse both hit 245X5)
Split squats- 3 sets of 15/leg
superset
DB side bends- 3 sets of 15/side
Sunday June 8th 2008
Outdoors
Change of direction
Reaction starts/cuts
5-10-5 drill
3 cone drill
Reactive broad jumps
Medley- Sandbag carry, kettle bell swings, backwards sled drag.
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A fist full of steel
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282 Raglan St. S - 3rd Floor, Renfrew, Ontario | (613) 433-8282 |
70 Madawaska Blvd. Arnprior, Ontario |(613)-623-9726|
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The Carb Rotation Diet Just Got easier. Now you can forget about the "why" and just get the "how", with 30 and 90 day, "done for you" meal plans, from Jayson Hunter.
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