Week 3 Lifting Schedule: IN/OF (Position Player)

Notes: If you see this set up

1. This means
1. It is a super set
2. do one set of the exercise and then move to the next exercise until you complete all sets, rest 90s to 2 min per superset.
   

Day 1: (Dynamic Effort Upperbody)

• Pull Ups 5 x 1/2 max reps ( explode up, take 2 seconds to lower yourself)

1. Scarecrows 2 x 12
   
1. 45 degree shrug 2 x 12
   
1. Swiss Ball Push Ups 3 x 8- 12
1. Speed Bench 8 x 3 w/ 4 sec hold at bottom @ 55% of bench max

• (work on technique, pinching shoulders etc., move weight as fast as possible under control. Rest 60s between sets.)
• Lower the barbell and then when you get to your chest hold weight and pause for a 4 second count, then explode off of chest with good form and control. REMEMBER PINCH YOUR SHOULDER BLADES TOGETHER!!!!!!!!!
  

1. Plate Deviations: 3 x 15
   
1. Incline Dumbbell Bench (Neutral grip) 3 x 10
1. Hanging leg raises 3 x 15
2. DB tricep extensions 3 x 8
1. Hammer Culrs 2 x 8

Day 2: (Dynamic Effort Lowerbody)
Speed Squat: 8 x 2 @ 55% of max, 60 sec rest between sets

1. Sumo Deadlift 5 x 3 @ 80% of DL max (heavy weights with good form)
1. DB row: 4 x 4
2. Decline twisting sit up with Med Ball 3 x 12
1. Db Lunge 3 x 6
2. Barbell Shrug 3 x 12 (use a weight where getting 10 reps is challenging

Day 3: (Max Effort Upperbody)

1. Close grip Bench 2 x 5 @ 80% of bench max
1. Weighted Swiss ball crunch 4 x 10
2. Weighted Dip 3 x 6
1. reverse grip Lat. Pull down 3 x 15
3. Pinch Curls 2 x 10
1. Rubber Band Extensions 3 x 15 (get a few rubber band and wrap around fingers and open up hand)
4. DB L's with external rotation 2 x 15
1. 45 degree shrugs 2 x 15

Saturday Lift: See Me