TakedownSC Monthly Training Program

June 2016

Day 1

1A. Box Jump 3×5

1B. Med Ball Chest Pass 3×10

2A. Front Squat 3×5

2B. DB Bench Press 3×8

2C. Rocking Hip Flexor Stretch 2×8/ea

3A. 1A DB Row 3×8

3B. 1A Single Leg Straight Leg Deadlift 3×6

4A. Hindu Pushup 2×10-20

4B. TRX Row 2×10-15

Conditioning: Airdyne Sprints :15 on/:45 off x8/x10/x12/x14

Day 2

1A. 1 Leg Linear Hurdle Hop w. stick 3×3/ea

1B. Med Ball Slam 3×10

2A. Bench Press 3×5

2B. Trap Bar Deadlift 3×5

2C. Spiderman w. Thoracic Spine Rotation 2×6/ea

3A. 1 Leg Squat 3×6

3B. Chin Up 2×6, 1xAs Many Perfect Reps As Possible

4A. DB Curl to Press 2×8

4B. Face Pull 2×10-12

Conditioning: Battling Ropes :15 on/:45 off x8/x10/x12/x14

Day 3

1A. Hang Clean 3×3

1B. Ab Wheel Rollout 3×8

2A. Goblet Rear Foot Elevated Split Squat 3×6/ea

2B. 1 Arm DB Bench 3×8

3A. Half Kneeling 1A Cable Row 3×10-12

3B. TRX Leg Curl 3×8

4A. Spiderman Pushup 3×8/ea

4B. Farmer’s Walk 3x:30

Conditioning: Heavy Sled March x20-30 yards x8/x10/x12/x14