Microcycle: 2
Mesocycle: 1
Macrocycle: 1

Cardiovascular Training:

Running and going through football blocking drills with the kids at practice

Weight Training

• Pulls-ups: 1 x 25
• Bench Press: 165 lbs. 3 x 6 & 135 lbs. 2 x 10
• Clean and Jerk: 65 lbs. 2 x 20
• Bendover Row: 135 lbs. 3 x 6 & 95 lbs. 1 x 20
• Barbell Curls (65 lbs.) & Dumbbell Curls (both arms together, 15 lbs.): 2 x 10
• Close Grip Bench (135 lbs.) & Diamond Push-ups: 2 x 10
• Abs

Total Time: 40 minutes.

A word of advice, drink lots of water before, during, and after your workout since the weather is getting hotter and more humid each day.