CJ Building Season 3.1
Week A
Monday AM:
Squat 5-7 sets of 3@75% of heaviest single
Monday PM
Press 60%X5, 70%X5, 80%X3+ (Max Reps)
Back Extensions 3 sets of 5-10 reps
Tuesday: Soccer
Wednesday AM:
Close Grip Bench Press 4 sets of 4 reps (moderate load)
Box Step-ups 3-5 sets of 5 each leg
Wednesday PM:
Push-up – to Block 3 sets of 5 reps
Back Ext Machine – Kneeling Preacher Curls 3 sets of 5-10 reps
Single Arm Dumbbell Rows 3 sets of 10 (reps each arm)
Thursday: Soccer
Friday or Saturday:
Squat 5 sets of 1 (~65lbs)
Push Press 5 sets of 3 with Monday’s load
Deadlift 65%X3, 75%X3, 85%X3+ (Max Reps)
Assistance Work: Abdominal Work + Ruck
Sunday: Soccer
Week B
Monday AM:
Squat 3 sets of 7 reps (~40lbs)
Monday PM
Bench Press 60%X5, 70%X5, 80%X3+ (Max Reps)
Back Extensions 3 sets of 5-10 reps
Tuesday: Soccer
Wednesday AM:
Press 70%X5, 80%X3, 90%X1+ (Max Reps)
Box Step-ups 3-5 sets of 5 each leg
Wednesday PM:
“Scale 1-10” Push-up – 3 sets of 5
Back Ext Machine – Kneeling Preacher Curls 3 sets of 5-10
Single Arm Dumbbell Rows 3 sets of 10 (reps each arm)
Thursday: Soccer
Friday and/or Saturday:
Squat 10 sets of 2 reps at 65% of last Friday’s heavy single
Wide Grip Bench Press 4 sets of 4 reps (moderate load)
Deadlift 1X5 70%X5, 80%X3, 90%X1+ (Max Reps)
Assistance Work: Abdominal work + Stairs