Football Advanced Strength & Conditioning Program: W6 D1
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Week 6 Day 1 Warm-up
Exercise | Distance |
---|---|
Accelerate (60%) | x 30 yards |
Accelerate (70%) | x 30 yards |
Walking High Kick | x 20 yards |
Walking Knee Tuck | x 20 yards |
Lateral Groin Skip (right) | x 30 yards |
Lateral Groin Skip (left) | x 30 yards |
Inchworms | x 10 yards |
Duck Walk | x 10 yards |
Stiff Legged Bound | x 30 yards |
Accelerate | x 30 yards |
Week 6 Day 1 Lift
1 – Snatch Complex
Reps | % / lbs |
---|---|
5, 5, 5 | |
5, 5, 5 |
2 – Hang Power Snatch
Reps | % / lbs |
---|---|
5 | 60 |
5 | 68 |
4 | 72 |
4 | 75 |
4 | 75 |
3 – Power Clean
Reps | % / lbs |
---|---|
3 | 57 |
3 | 67 |
3 | 72 |
3 | 77 |
3 | 82 |
3 | 82 |
3 | 82 |
4 – Clean Pull
Reps | % / lbs |
---|---|
4 | 84 |
3 | 87 |
3 | 87 |
3 | 90 |
3 | 90 |
5 – Weighted Pull-ups
Reps | % / lbs |
---|---|
10 | |
10 | |
10 | |
10 |
6A – Renegade Row
Reps | % / lbs |
---|---|
8e | |
8e | |
8e |
6B – Side Plank
Reps | % / lbs |
---|---|
30 seconds each side | |
30 seconds each side | |
30 seconds each side |
7 – Manual Neck
Reps* | % / lbs |
---|---|
10e |
*10 reps each forward, backward, side, side
FAQ
What are the numbers and letters before the exercise name?
This is the exercise order for the day. Exercises that share the same number and have letters (Ex. 3A and 3B) are meant to be supersetted.
What does the ‘e’ stand for in 5e?
e stands for “each leg” or “each arm”. You’ll see this on single arm and single leg exercises.
What does the “% / lbs” column mean?
This is the percentage of your max prescribed for this set. If this box is empty, select an appropriate weight based on your strength.
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