Cal Strength Starter Program

December 15, 2014

Effective Rep Weight Weight (As much weight as you ca n mana ge POW POWER ER CLEAN CLEAN — 5x2 at Maximum Effective

1:WARMUP DYNAMIC WARMUP — 2 Sets o f 10 10 Yards Ea ch: Knee Knee Pulls, Qua d Pulls, Lateral Lunge, Toe 10

with PERFEC PERFECT T technique). Level Loa d Across All Sets (Don' t Increase Weight acro ss sets). Target an increase e ach week of 2kg/5lbs. 2kg/5lbs.

Pulls, Cario Cario ca, Scissor Kicks, Scorpio n

 Ya rds

Joseph Wagner

Reps

10

2

2

2

2

2

Weight M o v e m e n t P re re p

Record your weight in the Po wer Clean Clean a s toda y's REDZONE input. If you couldn't get al l sets & reps, recor d your TOP weight at 2 reps.

MINI-BAND MINI-BAND GLUTE ACT IVATIO N CIRCUIT CIR CIRCUI CUIT T Reps

10 Maximum Effective Effective Rep Weight (As much weight as yo u can ma nage with SPLIT SPLIT JERK JERK JERK — 5x2 at Maximum

HIP FLEXOR FLEXOR ST RET RET CH — 6 0 S e c o n d s o n E a c h l e g .

PERFECT PERFECT technique). Level Loa d Across All Sets (Don 't Increase Weight acro ss sets). Target an

T i m e 1:00

increase e ach week of 2kg/5lbs. 2kg/5lbs.

BAND PULL-APART Reps

10

10

Reps

10

Across All Sets (Do n't Increas e Weight acros s sets). Use Maximum Effective Effective Rep Rep Weight (As (As much weight as you can mana ge with PERFECT PERFECT technique). Target an increase each week o f 2kg/5lbs. 2kg/5lbs.

Weight

1

1

2

B BACK A CK CK S SQUAT QUAT

3 - P O S IT IT I O N S N A T C H — 10x1. 10x1. PAUSE AT EACH EACH POSITION as lo ng as n eeded. Level Load

1

2

2

2

2

Weight 2:CO RE LIF LIFT TS

Reps

Weight

1

1

1

1

1

1

— 5x5 at 75 % of 5RM (approximately 60% o f 1RM 1RM Back Squat). Level Loa d Across

All Sets (Don' t Increase Weight acros s sets). Target an increase each week of 5kg/11lbs. 5kg/11lbs.

Reps

5

5

5

5

5

Weight

18 9

18 9

18 9

18 9

18 9

1 Complex A

— P a i r ( s u p e r s e t ) : I n c l i n e D B R e t r a c t R o w / Y TW TW . 3 t o t a l r o u n d s .

INCLINE INCLINE BB RETRACT RETRACT AND ROW Reps

10

10

10

10

10

10

 YT W Reps

Complex B

— P a i r ( s u p e r s e t ) : D e a t h M a r c h / Ba Ba c k E x t e n s i o n . 3 t o t a l r o u n d s .

DEATH MARCH Reps

10

10

10

BACK EXTENSIO N Reps

10

10

10

3:COOLDOWN Get your S tatic Stretch In After After Each Worko ut!

GO OD AT HLETES HLETES PUT IN THE WORK. CHAMPION CHAMPION ATHLET ATHLET ES T RACK THEIR THEIR PROGRE PROGRESS. SS. T RACK YOUR YOUR WORKOUT AT APP.TRAINHE APP.TRAINHEROIC ROIC.COM .COM