days
0
-2
hours
-1
-2
minutes
-5
-2
seconds
-5
-4

2021 HURON HEIGHTS WARRIORS WINTER TRAINING PROGRAM #1

2021 HURON HEIGHTS WARRIORS
WINTER TRAINING PROGRAM #1
JAN. 18 – MARCH 7: 7 WEEKS
3 WORKOUTS PER WEEK = 21 WORKOUTS

WEEKS 1 – 4

IN BETWEEN EACH SET DO 5 PUSH UPS
WARM UP: 100 Reps – Skipping

WEEK 1 (Jan. 18 – 24)

DAY 1
HANG CLEAN 3 X 5 _______ _______ _______
BENCH 3 X 10 _______ _______ _______
1 ARM DB ROW 3 X 10 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 20 _______ _______ _______

DAY 2
SQUATS BUTT TO HEELS 3 X 10 _______ _______ _______
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 10 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 20 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 10 _______ _______ _______
DEADLIFTS 3 X 10 _______ _______ _______
DB LAT RAISES 3 X 10 _______ _______ _______
TRICEP EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 20 _______ _______ _______

IN BETWEEN EACH SET DO 5 PUSH UPS
WARM UP: 100 Reps – Skipping

WEEK 2 (Jan. 25 – 31)

DAY 1
HANG CLEAN 3 X 5 _______ _______ _______
BENCH ASS TO HEELS 3 X 10 _______ _______ _______
1 ARM DB ROW 3 X 10 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 20 _______ _______ _______

DAY 2
SQUATS BUTT TO HEELS 3 X 10 _______ _______ _______
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 10 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 20 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 10 _______ _______ _______
DEADLIFTS 3 X 8 _______ _______ _______
DB LAT RAISES 3 X 10 _______ _______ _______
TRICEP EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 20 _______ _______ _______

WEEK 3 (Feb. 1 – 7)

DAY 1
HANG CLEAN 3 X 4 _______ _______ _______
BENCH 3 X 8 _______ _______ _______
1 ARM DB ROW 3 X 8 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHRUGS 3 X 15 _______ _______ _______

DAY 2
SQUATS BUTT TO HEELS 3 X 8 _______ _______ _______
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 8 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHRUGS 3 X 15 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 8 _______ _______ _______
DEADLIFTS 3 X 8 _______ _______ _______
DB LAT RAISES 3 X 8 _______ _______ _______

TRICEP EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHRUGS 3 X 15 _______ _______ _______

IN BETWEEN EACH SET DO 5 PUSH UPS
WARM UP: 100 Reps – Skipping

WEEK 4 (Feb. 8 – 14)

DAY 1
HANG CLEAN 3 X 4 _______ _______ _______
BENCH  3 X 8 _______ _______ _______
1 ARM DB ROW 3 X 8 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHRUGS 3 X 15 _______ _______ _______

DAY 2
SQUATS BUTT TO HEELS 3 X 8 _______ _______ _______
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 8 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHRUGS 3 X 15 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 8 _______ _______ _______
DEADLIFTS 3 X 5 _______ _______ _______
DB LAT RAISES 3 X 8 _______ _______ _______
TRICEP EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 8 _______ _______ _______
SHRUGS 3 X 15 _______ _______ _______

WEEK 5 (Feb. 15 – 21)

DAY 1
HANG CLEAN 3 X 3 _______ _______ _______
BENCH 3 X 5 _______ _______ _______
1 ARM DB ROW 3 X 5 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

DAY 2
SQUATS (TEST DEPTH) 3 X 8 _______ _______ _______ (5-8 UNDER 15 INCHES, 5-9 – 6-1, 17 INCHES, 6-1 ABOVE 19 INCHES)
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 5_______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 5_______ _______ _______
DEADLIFTS 3 X 5 _______ _______ _______
DB LAT RAISES 3 X 5 _______ _______ _______

TRICEP EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 85 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

IN BETWEEN EACH SET DO 5 PUSH UPS
WARM UP: 100 Reps – Skipping

WEEK 6 (Feb. 22 – 28)

DAY 1
HANG CLEAN 3 X 3 _______ _______ _______
BENCH  3 X 5 _______ _______ _______
1 ARM DB ROW 3 X 5 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

DAY 2
SQUATS TEST DEPTH 3 X 5 _______ _______ _______ (5-8 UNDER 15 INCHES, 5-9 – 6-1, 17 INCHES, 6-1 ABOVE 19 INCHES)
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 5 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 5_______ _______ _______
DEADLIFTS 3 X 5 _______ _______ _______
DB LAT RAISES 3 X 5 _______ _______ _______
TRICEP EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 5 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

WEEK 7 (March 1 – 7)

DAY 1
HANG CLEAN 3 X 3 _______ _______ _______
BENCH  3 X 3 _______ _______ _______
1 ARM DB ROW 3 X 5 _______ _______ _______
CHEST EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
BACK EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 5 _______ _______ _______

DAY 2
SQUATS TEST DEPTH 3 X 3 _______ _______ _______ (5-8 UNDER 15 INCHES, 5-9 – 6-1, 17 INCHES, 6-1 ABOVE 19 INCHES)
BICEP CIRCUIT 2 X 5/8/10 _______ _______
STIFF LEG DEADLIFT 3 X 5 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
LEG EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHRUGS 3 X 10 _______ _______ _______

DAY 3
HANG CLEAN AND PRESS 3 X 3_______ _______ _______
*TEST* DEADLIFTS 3 X 8 _______ 3 X 5_______ 3 X 3 _______ 3 X 1 _____
DB LAT RAISES 3 X 5 _______ _______ _______
TRICEP EXERCISE YOUR CHOICE 3 X 10 _______ _______ _______
SHOULDER EXERCISE YOUR CHOICE 3 X 10______  ______   ______

ANY QUESTIONS OR CONCERNS CONTACT COACH WEIR 289-264-8433

No Comments Yet.

Leave a comment

You must be Logged in to post a comment.