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Tight 5, program 2, MAY 2011 1. Warm up using Foam Roller, Swing Gym, Broom stick, Bosu, Fit ball Step ups, hip extensions, multi direction lunges, Spiderman walkouts 2. Plyo's 2 minutes

Exercise

Load/pace

3A. Cleans

Med/fast

3B. DB Plank rotations

Med/Med

4A. BB high pulls

Week 1

Week 2

Week 3

Week 4

week 5

6-6-6-6

6-6-5-5

5-5-4-4

4-4-3-3

4-4-3-3

6-6-6-6

6-6-6-6

6-6-6-6

6-6-6-6

6-6-6-6

6-6-6-6

6-6-5-5

5-5-4-4

4-4-3-3

4-4-3-3

6-6-6

6-5-5

5-5-4-4

4-4-3-3

4-4-3-3

Heavy

4B. Side to side power push up Body/med 5A. Deadlifts 5B. Jump Squats 6A. Bench press 6B. Squat Thrusts

Heavy Fast Heavy 25 reps Core: V-sit ups, BB roll outs, hanging knee raise


Tight 5, program 2