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Athletic Look program

Schedule (examples)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Workout A Workout B O Workout A Workout B O

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Workout A O Workout B Workout A Workout B

These are examples of scheduling the days. If you ever miss a workout simply
alternate the workouts A and B

O indicates optional workouts. If you feel good and want to get extra work in
you can add 1 or 2 a week. The optional workouts will be focused on power,
strength, conditioning or restorative (speed up recovery) you will pick one
depending on your goals.

Try not to take more than one day off and try not to train more than 3 days in a
row (with the exception of restorative workouts, which can be done as much as
you like. E.g. if you feel especially drained, 3-5 days of restorative workouts will
help you recover to get back into it)

*Warm up sets for movements not included.

Workout A

A. Warm up preparation foam roll, dynamic stretch, 3 sets of 5 jumps


B. Clean grip muscle snatches + carries. 4-6 sets of 3-6 reps + carries
C. Dumbbell press circuit (see below) - 3 sets
D. Shoulder pump circuit (see below) 3 set
E. Dips 50 reps in a few sets as possible

Progression for workout A-


-Clean grip muscle snatch alternate workouts- one doing sets of 3 reps + 70m
carry and the other sets of 5 + 50m carries.

-Flat dumbbell press circuit Perform as a circuit as little rest as possible


1. Reverse incline dumbbell press 8-10 reps (a few shy of failure)
2. Normal incline press
3. Feet on bench push ups
4. Reverse flat dumbbell press
5. Normal flat dumbbell press
6. Normal push ups

-Shoulder pump circuit Perform as a circuit as little rest as possible


1. Incline bench side raises 8-10 (just shy of failure)
2. Standing side raises failure
3. Incline bench partial side raises failure
4. Standing cheating side raises failure

Workout B

A. Warm up preparation foam roll, dynamic stretch, 3 sets of 5 jumps


B. Front squats 3 sets of 6 reps
C. Leg press 1 myo-rep set
D. Pendlay row Giant cluster set
E. Pull downs or pull ups 3 sets of 8 (hold at 2s at bottom)
F. Hamstring movement work up to one all out set of 6-8

Progression for workout B


-Front squats Every week increase the difficulty of the movement. Week 1
normal reps. Week 2 use a slow eccentric (5 seconds). Week 3- 3-second pause
during the eccentric (at mid range). Week 4 3 second pauses during concentric
(mid range)

-Leg press Myo reps 1 max set of 12 reps rest 15 seconds and do sets of 3 every
15 seconds until you can no longer do 3 reps e.g. 12 reps-3-3-3-3-2(finish)

Pendlay row 7 sets of 4 (Giant cluster, 30 seconds rest between sets. Use 10 rep
max)

O Optional workouts (pick one)

Option 1 - Power
A. Iso-dynamic jumps (hold knee at 100 degrees angle then jump) 3 sets of 5
B. Clean or snatch variation (barbell, dumbbell, kettle bell) 5 sets of 5
C. Box jumps 5 sets of 5
D. Bicep/rear delts (optional Any bicep and rear delt movement done for
1 all out set (you may use rest pauses, drop sets etc.)
E. Abs (optional) Circuit 10 reps of each V-ups, ankle touches, leg raises
and sprinters. 3 sets

Option 2 Conditioning

A. Heavy sled push or assault/watt bike 5 sets of 30m (sled) or 5 sets of 30


seconds (bike) 75 seconds rest for both.
B. Rower 5 sets of 250m (hard) 90 seconds rest
C. Kettle bell swing 3 sets of 20 75 seconds rest
D. Abs (optional) Do sets of 8-12 (crunches, leg raises etc) before and
during the rest interval of the conditioning work above.

Option 3 Strength skill/speed strength


A. Squat 5 sets of 3 with 70% of max
B. Bench press 5 sets of 3 with 70% of max
C. Dead lift 5 sets of 3 with 70% of max
D. Bicep/rear delts (optional Any bicep and rear delt movement done for
1 all out set (you may use rest pauses, drop sets etc.)
E. Abs (optional) 4 sets of cable crunches superset with leg raises

Option 3 Restorative

A. Pick four explosive movements (snatches, cleans, vertical jumps, med ball
slams, sticking tire with sledgehammer etc. Perform sets of 3 5 reps in a
circuit fashion for 20 minutes. DO NOT create fatigue, keep rest long
enough so that every set is super explosive and you dont get tired. You
should feel more energetic and amped up by the end of the session.