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BFS

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BFS WEEK 29  8/9-8/13

 

WORKOUT 1

 

STRETCH OUT

DOT DRILL

 

TOWEL BENCH                   10,8,6+

BOX SQUAT                            10,8,6+

PUSH PRESS                            3X10

SHRUGS                           3X10

UPRIGHT ROW                  3X10

CURLS (STRAIGHT BAR)         3X10+

DB CURLS                            3X10

50 CRUNCHES / 50 SITUPS 

 

DOT DRILL 

 FIELD WORKOUT

 

WORK OUT 2

 

STRETCH OUT

DOT DRILL

 

POWER CLEAN                   4,4,2+

HEX BAR                            4,4,2+

INCLINE BENCH                   3X10+

CLOSE GRIP BENCH          3X10+

TRICEP PUSH DOWN          3X10+

TRICEP PULL DOWN          3X10+

STRAIGHT LEG DL                   3X10+

50 LEG RAISES /50 LEG LIFTS

 

DOT DRILL 

FIELD WORKOUT

 

WORK OUT 3     

 

STRETCH OUT

DOT DRILL

 

BENCH                            10,8,6+

SQUAT                            10,8,6+

LUNGE                            3X10+

STEP UPS                            3X10+

MACHINE LAT ROWS          3X10+

DB LAT ROWS                   3X10+

LAT PULL DOWNS                   3X10+

100 SITUPS / 50 LEG RAISES

 

DOT DRILL

FIELD WORKOUT

BFS WEEK 28  8/2-8/7

 

WORKOUT 1

 

DOT DRILL

TOWEL BENCH                 5, 4, 3, 2,1+

BOX SQUAT                        5, 4, 3, 2,1+

PUSH PRESS                       3 X 8

UPRIGHT ROWS               3 X 8

SHRUGS (BAR)                   3 X 8

LAT PULLDOWN             3 X 8

DB LAT ROW                     3 X 8

100 CRUNCHES

DOT DRILL

FIELD WORK : PLYOMETRICS

 

WORKOUT 2

 

DOT DRILL

POWER CLEANS                5, 4, 3, 2,1+

HEX BAR                              5, 4, 3, 2,1+

HIGH PULLS                       3  X 8

TRICEP PUSHDOWN         3 X 8

CLOSE GRIP BENCH         3 X 8

SKULLCRUSHERS              3 X 8

STRAIGHT BAR CURLS    3 X 8

DIPS                                       3 X 8

100 SITUPS

DOT DRILL

FIELD WORK: SPEED

 

WORKOUT 3

 

DOT DRILL

BENCH                                 5, 4, 3, 2,1+

SQUAT                                  5, 4, 3, 2,1+

LUNGES                               3 X 8

FRONT SQUAT                  3 X 8

STEP UPS                             3 X 8

SPEED SQUATS                 3 X8

PULL UPS                            3 X 8

ABS CIRCUIT

DOT DRILL

FIELD WORK: AGILITY

 

 

 
Work Out #1StretchDot Drill5x5+5x5+3x83x8 3x83x850 crunches50 leg liftsDot Drill Stretch Work Out #2StretchDot Drill 5x5+5x5+3x83x83x83x850 Crunches50 Leg LiftsDot Drill Stretch Work Out #3StretchDot DrillBench 5x5+Squat 5x5+Step Ups 3x8Lunges 3x8 2xAMAP3x850 Crunches50 Leg RaisesDot Drill StretchTowel Bench                         Box Squat                                     Shrugs                                    Push Press                                    Upright Rows                         Lat Pulldown                                    Power Cleans                         Hex Bar                                     Tricep Pushdown                        Tricep Pulldowns                        Straight Bar Curls                        Close Grip Bench Press             Chinups                                    DB Lat Row                                   

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
 
                  BIGGER
                  FASTER
                  STRONGER
 
 
The BFS program is in full swing , if you are new or have not gone through the training please see Coach Allosso or Coach Nickerson. All student / athletes must go through the video training before taking part in the program. This is critical in learning the proper way to train, and get the best results.

BFS WEEK 25

 

WORKOUT 1

 

STRETCH OUT

DOT DRILL

 

TOWEL BENCH                   10,8,6+

BOX SQUAT                            10,8,6+

PUSH PRESS                            3X10

SHRUGS                           3X10

UPRIGHT ROW                  3X10

CURLS (STRAIGHT BAR)         3X10+

DB CURLS                            3X10

50 CRUNCHES / 50 SITUPS 

 

DOT DRILL 

 

 

 

 

 

 

PLYOMETRIC WORKOUT

 

 

WORK OUT 2

 

STRETCH OUT

DOT DRILL

 

POWER CLEAN                   4,4,2+

HEX BAR                            4,4,2+

INCLINE BENCH                   3X10+

CLOSE GRIP BENCH          3X10+

TRICEP PUSH DOWN          3X10+

TRICEP PULL DOWN          3X10+

STRAIGHT LEG DL                   3X10+

50 LEG RAISES /50 LEG LIFTS

 

DOT DRILL 

 

 

 

 

 

 

SPEED WORKOUT

 

WORK OUT 3     

 

STRETCH OUT

DOT DRILL

 

BENCH                            10,8,6+

SQUAT                            10,8,6+

LUNGE                            3X10+

STEP UPS                            3X10+

MACHINE LAT ROWS          3X10+

DB LAT ROWS                   3X10+

LAT PULL DOWNS                   3X10+

100 SITUPS / 50 LEG RAISES

 

DOT DRILL

 

 

 

AGILITY WORKOUT

 

 

BFS WEEK 24

 

WORKOUT 1

 

DOT DRILL

TOWEL BENCH                 5, 4, 3, 2,1+

BOX SQUAT                        5, 4, 3, 2,1+

PUSH PRESS                       3 X 8

UPRIGHT ROWS               3 X 8

SHRUGS (BAR)                   3 X 8

LAT PULLDOWN             3 X 8

DB LAT ROW                     3 X 8

100 CRUNCHES

DOT DRILL

FIELD WORK : PLYOMETRICS

 

WORKOUT 2

 

DOT DRILL

POWER CLEANS                5, 4, 3, 2,1+

HEX BAR                              5, 4, 3, 2,1+

HIGH PULLS                       3  X 8

TRICEP PUSHDOWN         3 X 8

CLOSE GRIP BENCH         3 X 8

SKULLCRUSHERS              3 X 8

STRAIGHT BAR CURLS    3 X 8

DIPS                                       3 X 8

100 SITUPS

DOT DRILL

FIELD WORK: SPEED

 

WORKOUT 3

 

DOT DRILL

BENCH                                 5, 4, 3, 2,1+

SQUAT                                  5, 4, 3, 2,1+

LUNGES                               3 X 8

FRONT SQUAT                  3 X 8

STEP UPS                             3 X 8

SPEED SQUATS                 3 X8

PULL UPS                            3 X 8

ABS CIRCUIT

DOT DRILL

FIELD WORK: AGILITY

 
BFS WEEK 23
 
WORK OUT 1
DOT DRILL
TOWEL BENCH 5X5+
BOX SQUAT 5X5+
SHRUGS 4X6+
PUSH PRESS 4X6+
UPRIGHT ROWS 3X8+
STRAIGHT LEG ROWS 3X8+
DOT DRILL
40 SITS UPS
40 CRUNCHES
40 LEG LIFTS
Field Work: Plyometrics 
 
 
WORK OUT 2
DOT DRILL
CLEANS 5X5+
HEX BAR DEAD LIFT 5X5+
STEP UPS 4X10+
LUNGES 4X10+
GLUT HAM 3X10+
CURLS STRAIGHT BAR 3X8+
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL 
Field Work: Speed
 
 
WORK OUT 3
SQUAT5X5+
BENCH 5X5+
INCLINE BENCH PRESS 2X6+ 
DIPS 3X AMAP
SKULL CRUSHERS 3X8+
DB LAT ROW 4X8+
STRAIGHT LEG DL 2X10
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL
Field Work: Agility 

BFS WEEK 21 3X3

 

WORKOUT 1

DOT DRILL

TOWEL BENCH 3X3+

BOX SQUAT 3X3+

PUSH PRESS 3X8+

DB LAT ROW 3X8+

TRICEP PUSHDOWN 3X8+

TRICEP PULL DOWN 3X8+

STRAIGHT LEG DL  3X8+

100 SITUPS

50 LEG RAISES

DOT DRILL

 

WORKOUT 2

DOT DRILL

CLEAN 3X3+

HEX BAR 3X3+

CLOSE GRIP BENCH 3X6+

CURLS 3X8+

SHRUGS 3X8+ HOLD 15 SEC LAST REP EACH SET

LAT PULL DOWN 3X8+

WIDE GRIPE PUSHUPS 3X AMAP

100 LEG RAISES

50 SITUPS

DOT DRILL

 

WORKOUT 3

 

DOT DRILL

BENCH 3X3+

SQUAT 3X3+

STEP UPS 4X10+

LUNGES 4X10+

STRAIGHT LEG DL 3X10

INCLINE BENCH 3X10

100 PUSHUPS

30 CRUNCHES

30 SITUPS 30 LEG LIFTS

30 LEG RAISES

DOT DRILL BFS WEEK 20      10,8,6+ 

 

WORKOUT 1 TUESDAY LIFT AT 2:20 PLYOS AFTER 

DOT DRILL

TOWEL BENCH 10,8,6+

BOX SQUAT 10, 8, 6+

PUSH PRESS 3X10 ADJUST YOUR WEIGHT

SHRUGS 3X12 ADJUST YOUR WEIGHT

UPRIGHT ROW 3X12 ADJUST YOUR WEIGHT

CURLS (STRAIGHT BAR) 3X10+

DB CURLS 3X10

50 CRUNCHES / 50 SITUPS 

DOT DRILL 

 

WORK OUT 2 WEDNESDAY LIFT AT 2:20  SPEED AFTER 

DOT DRILL

CLEAN 4,4,2+

HEX BAR 4,4,2+

INCLINE BENCH 3X10+

CLOSE GRIP BENCH 3X10+

TRICEP PUSH DOWN 3X10+

TRICEP PULL DOWN 3X10+

STRAIGHT LEG DL 3X10+

50 LEG RAISES /50 LEG LIFTS

DOT DRILL 

 

WORK OUT 3     FRIDAY LIFT AT 2:20   AGILITY WORK AFTER

BENCH 10,8,6+

SQUAT 10,8,6+

LUNGE 3X10+

STEP UPS 3X10+

MACHINE LAT ROWS 3X10+

DB LAT ROWS 3X10+

LAT PULL DOWNS 3X10+

100 SITUPS / 50 LEG RAISES

DOT DRILL

 
 

BFS WEEK 19

 

WORKOUT 1

 

DOT DRILL

TOWEL BENCH                 5, 4, 3, 2,1+

BOX SQUAT                        5, 4, 3, 2,1+

PUSH PRESS                       3 X 8

UPRIGHT ROWS               3 X 8

SHRUGS (BAR)                   3 X 8

LAT PULLDOWN             3 X 8

DB LAT ROW                     3 X 8

100 CRUNCHES

DOT DRILL

FIELD WORK : PLYOMETRICS

 

WORKOUT 2

 

DOT DRILL

POWER CLEANS                5, 4, 3, 2,1+

HEX BAR                              5, 4, 3, 2,1+

HIGH PULLS                       3  X 8

TRICEP PUSHDOWN         3 X 8

CLOSE GRIP BENCH         3 X 8

SKULLCRUSHERS              3 X 8

STRAIGHT BAR CURLS    3 X 8

DIPS                                       3 X 8

100 SITUPS

DOT DRILL

FIELD WORK: SPEED

 

WORKOUT 3

 

DOT DRILL

BENCH                                 5, 4, 3, 2,1+

SQUAT                                  5, 4, 3, 2,1+

LUNGES                               3 X 8

FRONT SQUAT                  3 X 8

STEP UPS                             3 X 8

SPEED SQUATS                 3 X8

PULL UPS                            3 X 8

ABS CIRCUIT

DOT DRILL

FIELD WORK: AGILITY

 
BFS WEEK 18
 
WORK OUT 1
DOT DRILL
TOWEL BENCH 5X5+
BOX SQUAT 5X5+
SHRUGS 4X6+
PUSH PRESS 4X6+
UPRIGHT ROWS 3X8+
STRAIGHT LEG ROWS 3X8+
DOT DRILL
40 SITS UPS
40 CRUNCHES
40 LEG LIFTS
Field Work: Plyometrics 
 
 
WORK OUT 2
DOT DRILL
CLEANS 5X5+
HEX BAR DEAD LIFT 5X5+
STEP UPS 4X10+
LUNGES 4X10+
GLUT HAM 3X10+
CURLS STRAIGHT BAR 3X8+
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL 
Field Work: Speed
 
 
WORK OUT 3
SQUAT5X5+
BENCH 5X5+
INCLINE BENCH PRESS 2X6+ 
DIPS 3X AMAP
SKULL CRUSHERS 3X8+
DB LAT ROW 4X8+
STRAIGHT LEG DL 2X10
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL
Field Work: Agility 
 
 
 
 
 
 
 BFS WEEK 17 3X3

 

WORKOUT 1

DOT DRILL

TOWEL BENCH 3X3+

BOX SQUAT 3X3+

PUSH PRESS 3X8+

DB LAT ROW 3X8+

TRICEP PUSHDOWN 3X8+

TRICEP PULL DOWN 3X8+

STRAIGHT LEG DL  3X8+

100 SITUPS

50 LEG RAISES

DOT DRILL

 

WORKOUT 2

DOT DRILL

CLEAN 3X3+

HEX BAR 3X3+

CLOSE GRIP BENCH 3X6+

CURLS 3X8+

SHRUGS 3X8+ HOLD 15 SEC LAST REP EACH SET

LAT PULL DOWN 3X8+

WIDE GRIPE PUSHUPS 3X AMAP

100 LEG RAISES

50 SITUPS

DOT DRILL

 

WORKOUT 3

 

DOT DRILL

BENCH 3X3+

SQUAT 3X3+

STEP UPS 4X10+

LUNGES 4X10+

STRAIGHT LEG DL 3X10

INCLINE BENCH 3X10

100 PUSHUPS

30 CRUNCHES

30 SITUPS 30 LEG LIFTS

30 LEG RAISES

DOT DRILL

BFS WEEK 16      10,8,6+ 
 
WORKOUT 1 
DOT DRILL
TOWEL BENCH 10,8,6+
BOX SQUAT 10, 8, 6+
PUSH PRESS 3X10  ADJUST YOUR WEIGHT
SHRUGS 3X12 ADJUST YOUR WEIGHT
UPRIGHT ROW 3X12 ADJUST YOUR WEIGHT
CURLS (STRAIGHT BAR) 3X10+
DB CURLS 3X10
50 CRUNCHES / 50 SITUPS 
DOT DRILL 
 
WORK OUT 2 WEDNESDAY LIFT AT 2:20  SPEED/PLYOS AFTER 
DOT DRILL
CLEAN 4,4,2+
HEX BAR 4,4,2+
INCLINE BENCH 3X10+
CLOSE GRIP BENCH 3X10+
TRICEP PUSH DOWN 3X10+
TRICEP PULL DOWN 3X10+
STRAIGHT LEG DL 3X10+
50 LEG RAISES /50 LEG LIFTS
DOT DRILL 
 
WORK OUT 3     FRIDAY LIFT AT 2:20   AGILITY WORK AFTER
BENCH 10,8,6+
SQUAT 10,8,6+
LUNGE 3X10+
STEP UPS 3X10+
MACHINE LAT ROWS 3X10+
DB LAT ROWS 3X10+
LAT PULL DOWNS 3X10+
100 SITUPS / 50 LEG RAISES
DOT DRILL

BFS WEEK 15

 

WORKOUT 1

 

DOT DRILL

TOWEL BENCH                 5, 4, 3, 2,1+

BOX SQUAT                        5, 4, 3, 2,1+

PUSH PRESS                       3 X 8

UPRIGHT ROWS               3 X 8

SHRUGS (BAR)                   3 X 8

LAT PULLDOWN             3 X 8

DB LAT ROW                     3 X 8

100 CRUNCHES

DOT DRILL

 

FIELD WORK : PLYOMETRICS

 

WORKOUT 2

 

DOT DRILL

POWER CLEANS              5, 4, 3, 2,1+

HEX BAR                              5, 4, 3, 2,1+

HIGH PULLS                      3  X 8

TRICEP PUSHDOWN      3 X 8

CLOSE GRIP BENCH       3 X 8

SKULLCRUSHERS           3 X 8

STRAIGHT BAR CURLS  3 X 8

DIPS                                       3 X 8

100 SITUPS

DOT DRILL

 

FIELD WORK: SPEED

 

WORKOUT 3

 

DOT DRILL

BENCH                                 5, 4, 3, 2,1+

SQUAT                                  5, 4, 3, 2,1+

LUNGES                               3 X 8

FRONT SQUAT                  3 X 8

STEP UPS                             3 X 8

SPEED SQUATS                 3 X8

PULL UPS                            3 X 8

ABS CIRCUIT

DOT DRILL

 

FIELD WORK: AGILITY

BFS WEEK 14
 
WORK OUT 1
DOT DRILL
TOWEL BENCH 5X5+
BOX SQUAT 5X5+
SHRUGS 4X6+
PUSH PRESS 4X6+
UPRIGHT ROWS 3X8+
STRAIGHT LEG ROWS 3X8+
DOT DRILL
40 SITS UPS
40 CRUNCHES
40 LEG LIFTS
 
WORK OUT 2
DOT DRILL
CLEANS 5X5+
HEX BAR DEAD LIFT 5X5+
STEP UPS 4X10+
LUNGES 4X10+
GLUT HAM 3X10+
CURLS STRAIGHT BAR 3X8+
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL
 
WORK OUT 3
SQUAT5X5+
BENCH 5X5+
INCLINE PRESS 2X6+ HUSTLE THRU SETS
DIPS 3X AMAP
SKULL CRUSHERS 3X8+
DB LAT ROW 4X8+
STRAIGHT LEG DL 2ZX10
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL
 
NOTES: DON'T CHEAT!.... DO FULL WORKOUT. 
 
 
 
 
 
 

BFS WEEK 13 3X3

 

WORKOUT 1

DOT DRILL

TOWEL BENCH 3X3+

BOX SQUAT 3X3+

PUSH PRESS 3X8+

DB LAT ROW 3X8+

TRICEP PUSHDOWN 3X8+

TRICEP PULL DOWN 3X8+

STRAIGHT LEG DL  3X8+

100 SITUPS

50 LEG RAISES

DOT DRILL

 

WORKOUT 2

DOT DRILL

CLEAN 3X3+

HEX BAR 3X3+

CLOSE GRIP BENCH 3X6+

CURLS 3X8+

SHRUGS 3X8+ HOLD 15 SEC LAST REP EACH SET

LAT PULL DOWN 3X8+

WIDE GRIPE PUSHUPS 3X AMAP

100 LEG RAISES

50 SITUPS

DOT DRILL

 

WORKOUT 3

 

DOT DRILL

BENCH 3X3+

SQUAT 3X3+

STEP UPS 4X10+

LUNGES 4X10+

STRAIGHT LEG DL 3X10

INCLINE BENCH 3X10

100 PUSHUPS

30 CRUNCHES

30 SITUPS 30 LEG LIFTS

30 LEG RAISES

DOT DRILL

BFS WEEK 12      10,8,6+
 
WORKOUT 1
DOT DRILL
TOWEL BENCH 10,8,6+
BOX SQUAT 10, 8, 6+
PUSH PRESS 3X10  ADJUST YOUR WEIGHT
SHRUGS 3X12 ADJUST YOUR WEIGHT
UPRIGHT ROW 3X12 ADJUST YOUR WEIGHT
CURLS (STRAIGHT BAR) 3X10+
DB CURLS 3X10
50 CRUNCHES / 50 SITUPS 
DOT DRILL
 
WORK OUT 2 WEDNESDAY LIFT AT 2:20  SPEED/PLYOS AFTER 
DOT DRILL
CLEAN 4,4,2+
HEX BAR 4,4,2+
INCLINE BENCH 3X10+
CLOSE GRIP BENCH 3X10+
TRICEP PUSH DOWN 3X10+
TRICEP PULL DOWN 3X10+
STRAIGHT LEG DL 3X10+
50 LEG RAISES /50 LEG LIFTS
DOT DRILL
 
WORK OUT 3     FRIDAY LIFT AT 2:20   AGILITY WORK AFTER
BENCH 10,8,6+
SQUAT 10,8,6+
LUNGE 3X10+
STEP UPS 3X10+
MACHINE LAT ROWS 3X10+
DB LAT ROWS 3X10+
LAT PULL DOWNS 3X10+
100 SITUPS / 50 LEG RAISES
DOT DRILL
 
BFS WEEK 11  MARCH 29 - APRIL 2, 2010    5,4,3,2,1+
 
WORK OUT 1
DOT DRILL
TOWEL BENCH 5,4,3,2,1+
BOX SQUAT 5,4,3,2,1+
PUSH PRESS 3X8+
DB LAT ROWS 3X8+
STRAIGHT BAR CURL 3X8+
SKULL CRUSHERS 3X8+
WIDE PUSH UPS 3 X AMAP
50 SITUPS
DOT DRILL
 
WORK OUT 2
DOT DRILL
CLEANS 5,4,3,2,1+
HEX BAR 5,4,3,2,1+
STRAIGHT LEG DL 3X10+
CLOSE GRIP BENCH 3X8+
INCLINE BENCH BAR OR DB'S 3X8+
FLYS MACHINE OR DB'S 3X8
UPRIGHT ROW 3X8+
LEG RAISES 60
LEG KICKERS 60
DOT DRILL
 
WORK OUT 3
DOT DRILL
BENCH 5,4,3,2,1+
SQUAT 5,4,3,2,1+
STEP UPS 4X10
LUNGES 4X10
TRICEP PUSH DOWN 3X8
TRICEP PULL DOWN 3X8
LAT PULL DOWN 3X8
CRUNCHES 60
LEG RAISES 60
DOT DRILL
 
BFS WEEK 10
 
WORK OUT 1
DOT DRILL
TOWEL BENCH 5X5+
BOX SQUAT 5X5+
SHRUGS 4X6+
PUSH PRESS 4X6+
UPRIGHT ROWS 3X8+
STRAIGHT LEG ROWS 3X8+
DOT DRILL
40 SITS UPS
40 CRUNCHES
40 LEG LIFTS
 
WORK OUT 2
DOT DRILL
CLEANS 5X5+
HEX BAR DEAD LIFT 5X5+
STEP UPS 4X10+
LUNGES 4X10+
GLUT HAM 3X10+
CURLS STRAIGHT BAR 3X8+
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL
 
WORK OUT 3
SQUAT5X5+
BENCH 5X5+
INCLINE PRESS 2X6+ HUSTLE THRU SETS
DIPS 3X AMAP
SKULL CRUSHERS 3X8+
DB LAT ROW 4X8+
STRAIGHT LEG DL 2ZX10
30 CRUNCHES
30 SITUPS
30 LEG RAISES
30 LEG LIFTS
DOT DRILL
 
NOTES: DON'T CHEAT!.... DO FULL WORKOUT.
 
 
 
 
 
 
BFS WEEK 9 3X3
 
WORKOUT 1
DOT DRILL
TOWEL BENCH 3X3+
BOX SQUAT 3X3+
PUSH PRESS 3X8+
DB LAT ROW 3X8+
TRICEP PUSHDOWN 3X8+
TRICEP PULL DOWN 3X8+
STRAIGHT LEG DL  3X8+
100 SITUPS
50 LEG RAISES
DOT DRILL
 
WORKOUT 2
DOT DRILL
CLEAN 3X3+
HEX BAR 3X3+
CLOSE GRIP BENCH 3X6+
CURLS 3X8+
SHRUGS 3X8+ HOLD 15 SEC LAST REP EACH SET
LAT PULL DOWN 3X8+
WIDE GRIPE PUSHUPS 3X AMAP
100 LEG RAISES
50 SITUPS
DOT DRILL
 
WORKOUT 3
 
DOT DRILL
BENCH 3X3+
SQUAT 3X3+
STEP UPS 4X10+
LUNGES 4X10+
STRAIGHT LEG DL 3X10
INCLINE BENCH 3X10
100 PUSHUPS
30 CRUNCHES
30 SITUPS 30 LEG LIFTS
30 LEG RAISES
DOT DRILL
 
 
BFS WEEK 8      10,8,6+
 
WORKOUT 1
DOT DRILL
TOWEL BENCH 10,8,6+
PUSH PRESS 3X10  ADJUST YOUR WEIGHT
SHRUGS 3X12 ADJUST YOUR WEIGHT
UPRIGHT ROW 3X12 ADJUST YOUR WEIGHT
CURLS (STRAIGHT BAR) 3X10+
DB CURLS 3X10
50 CRUNCHES / 50 SITUPS 
DOT DRILL
 
WORK OUT 2
DOT DRILL
CLEAN 4,4,2+
HEX BAR 4,4,2+
INCLINE BENCH 3X10+
CLOSE GRIP BENCH 3X10+
TRICEP PUSH DOWN 3X10+
TRICEP PULL DOWN 3X10+
STRAIGHT LEG DL 3X10+
50 LEG RAISES /50 LEG LIFTS
DOT DRILL
 
WORK OUT 3
 
BENCH 10,8,6+
SQUAT 10,8,6+
LUNGE 3X10+
STEP UPS 3X10+
MACHINE LAT ROWS 3X10+
DB LAT ROWS 3X10+
LAT PULL DOWNS 3X10+
100 SITUPS / 50 LEG RAISES
DOT DRILL
 
BE CONSISTENT!
IT'S ONLY 3 TIMES A WEEK FOR ABOUT AN HOUR... SMALL PRICE TO PAY TO BE & LOOK LIKE A CHAMPION!!
 
 
BFS WEEK 7 5,4,3,2,1
 
Work Out 1
 Dot Drill
Towel Bench
Box Squat
Straight Leg DL 3x10
SB Curls 3x10
Curls Inside Part of Curl Bar 3x10
DB Lat Row 4x8
Lat Pull Down 4x8
150 situps
Dot Drills
 
Work Out 2
 Dot Drill
Cleans
Hex Bar DL
Incline Bench 3x10
Flat DB Bench 3x10
Close Grip Bench 3x8
Tricep Pull Down 3x8
Tricep Push Down 3x8
150 Leg Raisers
Dot Drill
 
Work Out 3
 Dot Drill
Bench
Paralell Squat
Step Ups 3x12
Lunges 3x12
Shrugs 3x5 (HEAVY)
Shrug Holds 3x45 Seconds
DB Shoulder Press 2x5 Go Heavy
100 Crunches
Dot Drill
 
BFS WEEK 6 5X5
 
Weight Room Open M,W,F 2:30-4:30; T 2:30
 
Work Out #1
Dot Drill
Towel Bench 5x5+
Box Squat 5x5+
Straight Leg 3x10
Curls Straight Bar 3x8+
Tricep Push Downs 4x8+
Tricep Pull Downs 4x8+ 
Push Press 3x8+
Closed hand pull up 2 sets  HMAP
50 crunches
50 leg lifts
Dot Drill 
 
Work Out #2
Dot Drill 
Cleans 5x5+
Hex Bar 5x5+
Step Ups 3x12+
Lunges 3x12+
DB Lat Rows 4x8+
Wide Hand Pushup 2 sets HMAP 
Lat Pull Down 3x10+
50 Crunches
50 Leg Lifts
Dot Drill 
 
Work Out #3
Dot Drill
Bench 5x5+
Squat 5x5+
Push Press 3x8+
DB Sitting Press 3x8+
Shrugs 3x10+
Upright Row 3x10+
50 Crunches
50 Leg Raises
Dot Drill 
 
 
Notes-
Do not rest more than 90 secs between reps
Full range of motion on all reps
Fill your card and break records!
Do the Dot Drill as fast as possible touching all dots.
A + sign next to the lift means do as many as you can.
AMAP = As Many As Possible. 
  
 
 
 
 
BFS WEEK 5 
 
WE HAVE A SOLID OPPORTUNITY TO WIN IT ALL NEXT YEAR, SUPER BOWL, WESTERN MASS AND BEAT LONGMEADOW.  IT WILL TAKE PRE-SEASON EFFORT (NOW) FOR OUR MISSION, AND NOT MISSING WORKOUTS.  FIND A PLACE TO LIFT ON VACATION.  GET YOUR THREE LIFTS IN!
 
WORK OUT 1
DOT DRILL OR SOME AGILITY
TOWEL BENCH 3X3+
BOX SQUAT 3X3+
PUSH PRESS 3X6+
UP RIGHT ROWS 3X6+
SHRUGS 3X6+
50 PUSH UPS
50 CRUNCHES, SITUPS AND LEG RAISES
DOT DRILL OR SOME AGILITY
 
WORK OUT 2
DOT DRILL OR SOME AGLITY
CLEANS 3X3+
HEX BAR OR STRAIGHT BAR DEADLIFTS 3X3+
CURLS 3X6+
SKULL CRUSHER 4X6+
CLOSE GRIP BENCH  3X6+
CLOSE GRIP PUSH UPS 3X6+
50 CRUNCHES, LEG RAISES, SITUPS
DOT DRILL OR SOME AGILITY
 
WORK OUT 3 
SQUAT 3X3+
BENCH 3X3+
DB LAT ROW 4X6+
WIDE GRIP PUSHUP 100
LUNGES 3X10+
STEP UPS 3X10+
STRAIGHT LEG DL 3X10+
50 SITUPS
DOT DRILL OR SOME FORM OF AGILITY
 
*REMEMBER YOUR LIFTING NUMBER, WRITE THEM DOWN SO YOU CAN PUT THEM ON YOUR CARD.
*TRY DOING ALL LIFTS ON VACATION, OR DO SOME FORM OF A SIMILAR LIFT, WORKING ON THE SAME BODY PART.
*GO EVERY OTHER DAY.  JUST 3 DAYS OUT OF THE 9 ON VACATION.  THIS IS A SMALL PRICE TO PAY FOR A CHAMPIONSHIP. 
 
BFS WEEK 4
 
WORK OUT #1
DOT DRILL
TOWEL BENCH 10,8,6+
BOX SQUAT 10,8,6+
LAT PULL DOWNS 3X10+
DB LAT ROWS 4X10+
WIDE GRIP PULL UPS 3X AMAP
PULL UPS 3X10+  DO NEGATIVES
GLUTE HAMS 2X20+
100 SIT UPS
DOT DRILL
 
WORK OUT 2
DOT DRILL
POWER CLEANS 4,4,2+
HEX BAR D.L. 4,4,2+
FRONT SQUARE LIGHT WEIGHT 3X12 2X20+
LUNGES 3X15+
STEP UPS 3X15+
STRAIGHT LEG DL 3X12
CURLS 5 10,8,6,8,10  DO NOT USE DB'S
100 LEG UPS
DOT DRILL
 
WORK OUT 3
BENCH 10,8,6+
SQUAT 10,8,6+
PUSH PRESS 3X10+
UPRIGHT ROW 3X10+
SHRUGS 3X10+
DB SHOULDER FLYS 3X10+
TRICEP PUSH DOWN 3X10+
TRICEP PULL DOWN 3X10+
50 CRUNCHES
50 LEG RAISES
DOT DRILL
 
REMEMBER ON 10,8,6 WEEK THE CLEAN &HEX BAR AVE. 4,4,2
AMAP= AS MANY AS POSSIBLE
DO THE RIGHT WEIGHT. DO IT OVER TO GET IT RIGHT
FILL IN YOUR CARD... BREAK RECORDS
+ = AS MANY AS YOU CAN ON LAST SET
NEGATIVES-SLOWLY LET YOURSELF DOWN ON PULL UPS.  AT LEAST 8 REPS PER SET.
FULL RANGE OF MOTION
KNOW RULES OF SPOTTING
DON'T MISS A WORKOUT!!! 
 
 
BFS WEEK 3 5,4,3,2,1+
 
WORK OUT #1
DOT DRILL
TOWEL BENCH
BOX SQUAT
STRAIGHT BAR CURLS 3X8+
DB CURLS 3X10+
STR. LEG D.L. 3X10
SKULL CRUSHER 3X8+
PULL UPS 3X AMAP NEGTIVES 
50 CRUNCHES/50 LEG LIFTS
DOT DRILL
 
WORK OUT 2
DOT DRILL
POWER CLEANS
HEX BAR D.L.
LEG EXTENSIONS (MACHINE) 2X20+
LEG LIFTS (MACHINE) 2X20+
DB LAT ROWS 4X8
PUSH PRESS 3X6+
SHRUG HOLD 3X45 SECONDS
50 SITUPS/50 LEG RAISES
DOT DRILL
 
WORK OUT 3
DOT DRILL
SQUAT
BENCH
LUNGES 3X12+
STEP UPS 3X12+
TRICEP PUSH DOWN 3X8+
TRICEP PULL DOWN 3X8+
BENT OVER ROWS 3X10+
DOT DRILL
 
HOLD SHRUGS FOR 45 SECOND.  HAVE PARTNER COUNT.
AMAP= AS MANY AS POSSIBLE
NEGATIVES-SLOWLY LET YOURSELF DOWN ON PULL UPS.  AT LEAST 8 REPS PER SET.
FULL RANGE OF MOTION
KNOW/LEARN THE ABSOLUTES
KNOW RULES OF SPOTTING
DON'T MISS A WORKOUT!!!
 
BFS WEEK 2 5X5
 
Weight Room Open M,W,F 2:30-4:30; T 2:30
 
Work Out #1
Dot Drill
Towel Bench 5x5+
Box Squat 5x5+
Straight Leg 3x10
Curls Straight Bar 3x8+
Tricep Push Downs 4x8+
Tricep Pull Downs 4x8+
Push Press 3x8+
Closed hand pull up 2 sets  HMAP
50 crunches
50 leg lifts
Dot Drill
 
Work Out #2
Dot Drill
Cleans 5x5+
Hex Bar 5x5+
Step Ups 3x12+
Lunges 3x12+
DB Lat Rows 4x8+
Wide Hand Pushup 2 sets HMAP
Lat Pull Down 3x10+
50 Crunches
50 Leg Lifts
Dot Drill
 
Work Out #3
Dot Drill
Bench 5x5+
Squat 5x5+
Push Press 3x8+
DB Sitting Press 3x8+
Shrugs 3x10+
Upright Row 3x10+
50 Crunches
50 Leg Raises
Dot Drill
 
 
Notes-
Do not rest more than 90 secs between reps
Full range of motion on all reps
Fill your card and break records!
Do the Dot Drill as fast as possible touching all dots.
A + sign next to the lift means do as many as you can.
AMAP = As Many As Possible.