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Monday Wednesday

Parisi Calisthenics Parisi Calisthenic

4-Point Stability Circuit Rotational Strength C

ME Lower Body Movement ME Upper Body Move

Accessory Posterior Chain Movement Horizontal Row

Glute-Ham Raise Close-Grip Triceps Mov

Unilateral Movement Weighted Pull

4-Way Neck Grip Training

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Friday

Dot Drill

100-Rep SitupsDE Movement

RE Lower Body

RE Upper Body

Bodyweight Pull

4-Way Neck

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Bench Press DB Bench Press Bench Press

3/27/2006 5 4/3/2006 5 4/10/2006 5

Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5

3 3 3

3 3 3

3 3 3

1 1 1

Bench Press DB Bench Press Bench Press

4/24/2006 5 5/1/2006 5 5/8/2006 5

Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5

3 3 3

3 3 3

3 3 3

1 1 1

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DELOAD

4/17/2006

H i t l R 3 8

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Horizontal Row: 3x8

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Regular Grip Reverse Grip Regular Grip Reverse Grip Regular Grip Reverse Grip Regular Grip

8 8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

Close-Grip Triceps Movement: 3x8

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Incline Press Bench Press Incline Press Bench Press Incline Press Bench Press Incline Press

8 8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

Weighted Pull: 3x5 with weight if needed

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Pulls Chins Pulls Chins Pulls Chins Pulls

5 5 5 5 5 5 5 55 5 5 5 5 5 5 5

5 5 5 5 5 5 5 5

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Push Press Hang Snatch Push Press DELOA

3/27/2006 5 4/3/2006 5 4/10/2006 5 4/17/20

Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5

3 3 3

3 3 3

3 3 3

Push Press Hang Snatch Push Press DELOA

4/24/2006 5 5/1/2006 5 5/8/2006 5 5/15/20

Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5

3 3 3

3 3 33 3 3

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RE L B d M t 3 12

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RE Lower Body Movement: 3x12

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Wee

Front Box Squats Snatch Box Squats Front Box Squats Snatch Box Squats Front Box Squats Snatch Box Squats Front Box Squats Sn

12 12 12 12 12 12 12 12

12 12 12 12 12 12 12 12

12 12 12 12 12 12 12 12

RE Upper Body Movement: 3 sets of Max RepsWeek 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Wee

Pushups Dips Pushups Dips Pushups Dips Pushups

Bodyweight Pull: 3 sets of Max Reps

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Wee

Pulls Chins Neutral Grip Pulls Alternate GripPulls Pulls Chins Neutral Grip Pulls Alte

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Dead Lift Box Squat Trap Bar Dead Lift DELOA

3/27/2006 5 4/3/2006 5 4/10/2006 5 4/17/20

Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5

3 3 3

3 3 3

3 3 3

1 1 1

Dead Lift Box Squat Trap Bar Dead lift DELOA

4/24/2006 5 5/1/2006 5 5/8/2006 5 5/15/20

Date 5 Date 5 Date 5

Weight 5 Weight 5 Weight 5

3 3 33 3 3

3 3 3

1 1 1

t t

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oster or a n ovement: x

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

GM SLDL GM SLDL GM GM SLDL

8 8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

8 8 8 8 8 8 8 8

Glute-Ham Raise: alternate between 3x5 w/resistance and 3x10

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

5 10 5 10 5 10 5 10

5 10 5 10 5 10 5 10

5 10 5 10 5 10 5 10

Unilateral Movement: 3x12 each leg

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Lunges 1 Leg Squats Lunges 1 Leg Squats Lunges 1 Leg Squats Lunges 1

12 12 12 12 12 12 12 12

12 12 12 12 12 12 12 12

12 12 12 12 12 12 12 12