GÖRKEM

Squat Bench
150 124

WEEK 4
LOWER BODY
Monday
Reps Load Sets Notes
6 way shoulder 8 1 6:0:0:0
Cable Extr. Rot. 12 1
Hang Snatch 3 57.5 4
3 min rest
A1 Front Squat 5 80 1
5 85 1
5 85 1
10 sec rest when go to a1 to a2 4 90 1
A2 Seated Jump 3 4
3 min rest
B1 BB RDL. 4 92.5 4
1min rest
B2 DB SL Calf Raises 12ea 15 4 hold 6 sec at top
C1 Single Leg Squat(bench) 5 ea bw 3
1min rest
C2 KB Suitcase Carry 40yd 16 3

UPPER BODY
Tuesday
Reps Load Sets Notes
Shoulder IYT 8ea 1kg 2
Band Pull Apart Series 8ea 2
Seated Box Jumps 4 4 50cm
2 min rest
A1 Band Suspended Bench Press 8 55 1
10 kg each side hang w band 8 55 1
8 55 1
8 55 1
A2 SA Band Row 15 4
3 min rest
B1 DB Row 5 22.5 3 0:3:0:0
1min rest
B2 SA DB Incline Bench Press 8ea 15 3 3:0:0:0
C1 DB Rollbacks 10 12,5-15 4
30sec rest
C2 DB Bent Over T Raises 15 4
Band Twist 6ea orange 3 6:0:0:0
1min rest

Wednesday
Acceleration
Speed Drills REP SET DISTANCE rest
A-WALK 2 1 20yd walk back
A-MARCH 2 1 20yd walk back
A-SWITCH 2 1 20yd walk back
WALL DRILL 5ea 3 30 sec
Speed Work REP SET DISTANCE rest
2 point start 2 3 15yd 1min rep/2min set
Flying 10S 2 2 10-10yd 1min rep/2min set

Half Kneeling Broad Jump 4ea 2 2 min set

WEEK 4
WER BODY
Thursday
Reps Load Sets Notes
Step Down 8ea 2 30cm
Cable Extr. Rot. 12 2
Hang Clean 3 80 4
3min rest
BB Deadlift 4 122.5 1
2 132.5 1
2 137.5 1
1 145 2 3 min rest
A1 Back Extension 10 3
pair w/ 1 min rest
A2 DB Step Up 6ea 22.5 3
B1 DB Goblet Lateral Lunges 5ea 25 3
1 min rest
B2 DB Waiters Walk 30m 20 3

PER BODY
Friday
Reps Load Sets Notes
Shoulder IYT 10ea 1kg 2
Band Pull Apart Series 8ea 2
3 10 4
2 min rest
DB Incline Bench Press 5 25 1 45 degree bench
4 25 1
3 25 1
3 30 1 2 min rest
A1 Single Arm Lat Pull Down 10ea 3 3 sec hold at bottom
1min rest
A2 Single Arm DB Shoulder Press 8ea 12.5 3
B1 TRX Row 10 bw 3 3 sec hold at top
1min rest
B2 Push Up 10 bw 3 3 sec hold at bottom
C1 Rope Push Down 15 3
30sec rest
C2 Single Arm Lateral Raises 10 5 3
Band Standing Abs 20 orange 3 0:6:0:0
1min rest

Saturday
COD
Speed Drills REP SET DISTANCE rest
Lateral A-WALK 2 1 20yd walk back
Lateral A-March 2 1 20yd walk back
L Jumps 2 1 20yd walk back
Lateral Bounds 5ea 3 30 sec
Speed Work REP SET DISTANCE rest
Half Kneeling Lateral Start 2 3 10yd 1min rep/2min set
Shuffle to Sprint 2 2 5-10yd 1min rep/2min set
Flying 10s 1 3 10-10yd 1min rep/2min set
90 degree Broad Jumps 6 R/L 3 2 min set
SL Lateral Jump to 2 leg land 5ea 3 2 min set