Porters Strength and Speed Training

Announcements and General Info

• Lifting today @ 6am or after school

Friday Workout

A1 – Sprint and Agility work

B1 – Floor Press

• Warm up 10 – 8 – 5 – 5
• Working Sets 5 – 5 – 5 – 5 – 5+

B2 – Rear Fly Delts (DB)

• 4 sets of 10 reps

C1 – Dips

• 4 sets of 6 reps

C2 – Bent Over Single Arm Row with Landmine

• 4 sets of 12 reps (6/6)

Announcements and General Info

• Lifting Today after school (May 18th Thursday)
• Tomorrow @ 6 am or after school

Thursday Workout

A1 – Sprint Work

B1 – Power Cleans – (catch in a 1/4 squat)

• Warm Up 5 – 5
• Working sets 5 – 5 – 5 – 5 – 5

C1 – Front Squat

• Warm up 5 – 5 – 5
• Working Sets 5 – 5 – 5 – 5

C2 – DB RDL

• 4 sets of 8 reps

D1 – Weighted Goblet Side Lunge

• 3 sets of 16 total (8 per leg)

E1 – Core Work

Announcements and General Info

• Lifting today after school
• Lifting Thursday May 18th after school
• Friday am @ 6 or after school

Tuesday Workout

A1 – Sprint Work

B1 – Bench Press

• warm up 10 – 8 – 5 – 5
• Working sets 5 – 5 – 5 – 5 – 5+

B2 – Bent Over Rows

• 4 sets of 8 reps

C1 – Standing Single Arm Landmine Press

• 3 sets of 8 reps per arm

C2 – Chin Ups (Palms facing you)

• 3 sets of 8 reps

D1 – Core Work

Announcements and General Info

• Lifting Monday after school
• Tuesday May 16th after school
• Thursday May 18th after school
• Friday May 19th @ 6 am or after school

Monday Workout

A1 – Sprint Work and Warm Up

B1 – Back Squat

• warm up 10 – 8 – 5 – 5
• Working Sets 5 – 5 – 5 – 5 – 5+

B2 – Hex Bar Jumps

• 4 sets of 3 reps

B3 – Hip Openers

• 4 sets of 20 seconds

C1 – Snatch Grip RDL

• 3 sets of 8 reps (increase weight from last week)

C2 – Reverse Lunge

• 3 sets of 16 reps (8 per leg)

D1 – Neck Circuit

Announcements and General Info

• Lifting Today @ 6am OR after school (May 12th)

Friday Workout

A1 – Sprint Work

B1 – Floor Press

• Warm up – 10 – 8 – 5 – 5
• Working Sets 3 – 3 – 3+

B2 – Rear Fly Delt (DB)

• 3 sets of 8

C1 – Dips

• 4 sets of 6 reps

C2 – Bent Over Single Arm Row with Landmine

• 4 sets of 12 reps (6/6)

Announcements and General Info

• Lifting today Thursday after school
• Lifting tomorrow @ 6 am or after school

Thursday Workout

A1 – Sprint Work

B1 – Cleans (Pass through a full squat)

• Warm up 3-3-3
• Working Sets 3 – 3 – 3+

C1 – Front Squat

• Warm up 5 – 5 – 5
• Working Sets 5 – 5 – 5 – 5

C2 – DB RDL

• 4 sets of 8 reps

D1 – Weighted Goblet Side Lunge

• 3 sets of 16 total (8 per leg)

E1 – Core Work

Announcements and General Info

• Lifting today May 8th after school
• Tuesday May 9th after school
• Thursday May 11th after school
• Friday May 12th @6am or after school

Monday Workout

A1 – Sprint Work

B1 – Back Squat

• Warm Up 10 – 8 – 5 – 5
• Working Sets 3 – 3 – 3 +

B2 – Hex Bar Jumps

• 3 sets of 5 reps

B3 – Hip Openers

• 3 sets of 20 seconds

C1 – Snatch Grip RDL

• 3 sets of 8 reps (increase weight from last week)

C2 – Reverse Lunge

• 3 sets of 16 reps (8 per leg)

D1 – Neck Work

Announcements and General Info

• Lifting today @ 6am or after school

Friday Workout

A1 – Sprint and Agility work

B1 – Floor Press

• Warm up 10 – 8 – 5 – 5
• Working Sets 10 – 8 – 6 +

B2 – Rear Fly Delts (DB)

• 3 sets of 10 reps

C1 – Dips

• 4 sets of 6 reps

C2 – Bent Over Single Arm Row with Landmine

• 4 sets of 12 reps (6/6)

Announcements and General Info

• Lifting today after school
• Tomorrow Friday 6 am or after school

Thursday Workout

A1 – Sprint Work

B1 – Power Cleans

• Warm up – 5 – 5
• Working sets 5 – 5 – 5

C1 – Front Squat

• Warm up 5 – 5 – 5
• Working Sets 5 – 5 – 5 – 5

C2 – DB RDL

• 4 sets of 8 reps

D1 – Weighted Goblet Side Lunge

• 3 sets of 16 total (8 per leg)

E1 – Core Work