Spreadsheet: 48949817-6056-4b35-9741-06cb2e6e37c1
Sheet: Sheet1

Unnamed: 0 | Unnamed: 1 | Unnamed: 2 | Unnamed: 3 | Unnamed: 4 | Unnamed: 5 | 2010-03-07 00:00:00 | Unnamed: 7 | Unnamed: 8 | Marquette Hilltopper | Unnamed: 10 | Unnamed: 11 | Unnamed: 12 | Unnamed: 13 | Unnamed: 14 | Unnamed: 15 | Unnamed: 16 | Unnamed: 17 | Recovery | Unnamed: 19 | Unnamed: 20
 |  |  |  |  |  | Week 1 |  |  |  |  |  |  |  |  |  |  |  | Oly | 2-3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 1-2 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 1 minute
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 5 | 1 |  |  | HVY | 2 | SNATCH VARIATION ___________ | 4-6 |  | 5 |  | 5 |  | 5 |  | 5 |  | 0
 | 3 | 10 | 1 |  |  | HVY | 3 | FRONT SQUAT | 6-12 |  | 10 |  | 10 |  | 10 |  | + l |  | 0
 | 2 | 10 |  |  |  | HVY | 4 | SEATED ROWS | 0 |  | 10 |  | 10 |  | 0 |  |  |  | 0
 | 3 | 10 |  |  |  | BW | 5 | STABILITYBALL LEG CURL | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 2 | 10 |  |  |  | HVY | 6 | PULLDOWNS | 0 | 0 | 10 |  | 10 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | PRESS SN BALANCE/OH SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 3 | 5 | 1 |  |  | LGT | 2 | POWER SNATCH SHRUG | 4-6 |  | 5 |  | 5 |  | 5 |  | 0 |  | 0
 | 3 | 10 | 1 |  |  | HVY | 3 | DUMBBELL INCLINE | 6-12 |  | 10 |  | 10 |  | 10 |  | + l |  | 0
 | 2 | 10 |  |  |  | HVY | 4 | REAR DELT | 0 |  | 10 |  | 10 |  | 0 |  |  |  | 0
 | 3 | 10 |  |  |  | LGT | 5 | LATERAL STEP UP | 0 | 0 | 10 |  | 10 |  | 10 |  |  |  | 0
 | 2 | 10 |  |  |  | HVY | 6 | FRONT RAISE | 0 | 0 | 10 |  | 10 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | WEDNESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | THURSDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 4 | 5 | 1 |  |  | HVY | 1 | CLEAN VARIATION ____________ | 4-6 |  | 5 |  | 5 |  | 5 |  | 5 |  | 0
O | 3 | 5 |  |  |  | LGT | 2 | POWER CLEAN SHRUG | 0 |  | 5 |  | 5 |  | 5 |  | 0 |  | 0
 | 3 | 10 | 1 |  |  | LGT | 3 | BACK SQUAT | 6-12 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | BW | 4 | PULLUPS | 0 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | BW | 5 | SINGLE LEG TOE TOUCH | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | HVY | 6 | DUMBBELL BICEP CURL | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 5 |  |  |  | HVY | 2 | BB PUSH PRESS/SPLIT JERK | 0 |  | 5 |  | 5 |  | 5 |  | 5 |  | 0
 | 3 | 10 |  |  |  | BW | 3 | STABILITY BALL PUSH-UP | 0 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | LGT | 4 | SHRUGS | 0 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | HVY | 5 | LATERAL LUNGE | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | BW | 6 | DIPS | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  |  |  | BACK SQUAT MAX
 |  |  |  |  |  |  |  | BENCH MAX
 |  |  |  |  |  |  |  | FRONT SQUAT MAX
 |  |  |  |  |  | 2010-03-14 00:00:00 |  |  | Marquette Hilltopper |  |  |  |  |  |  |  |  | Recovery
 |  |  |  |  |  | Week 2 |  |  |  |  |  |  |  |  |  |  |  | Oly | 2-3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 1-2 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 1 minute
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 5 | 1 |  |  | HVY | 2 | CLEAN VARIATION ____________ | 4-6 |  | 5 |  | 5 |  | 5 |  | 5 |  | 0
 | 3 | 10 | 1 |  |  | HVY | 3 | BACK SQUAT | 6-12 |  | 10 |  | 10 |  | 10 |  | + l |  | 0
 | 2 | 10 |  |  |  | BW | 4 | PULL-UPS | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
 | 3 | 10 |  |  |  | HVY | 5 | SINGLE LEG TOE TOUCH | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 2 | 10 |  |  |  | HVY | 6 | PULLDOWNS | 0 | 0 | 10 |  | 10 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 2 | 10 |  |  |  | LGT | 1 | PRESS SN BALANCE/OH SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 3 | 5 | 1 |  |  | LGT | 2 | POWER CLEAN SHRUG | 4-6 |  | 5 |  | 5 |  | 5 |  | 0 |  | 0
 | 3 | 10 | 1 |  |  | HVY | 3 | DUMBBELL BENCH | 6-12 |  | 10 |  | 10 |  | 10 |  | + l |  | 0
 | 2 | 10 |  |  |  | HVY | 4 | UPRIGHT ROWS | 0 |  | 10 |  | 10 |  | 0 |  |  |  | 0
 | 3 | 10 |  |  |  | LGT | 5 | LATERAL STEP UP | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 2 | 10 |  |  |  | HVY | 6 | [NAME] RAISE | 0 | 0 | 10 |  | 10 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | WEDNESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | THURSDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 4 | 5 | 1 |  |  | HVY | 1 | SNATCH VARIATION ___________ | 4-6 |  | 5 |  | 5 |  | 5 |  | 5 |  | 0
 | 3 | 5 |  |  |  | LGT | 2 | POWER SNATCH SHRUG | 0 |  | 5 |  | 5 |  | 5 |  | 0 |  | 0
 | 3 | 10 | 1 |  |  | LGT | 3 | FRONT SQUAT | 6-12 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | LGT | 4 | SEATED ROW | 0 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | BW | 5 | STABILITY BALL LEG CURL | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | HVY | 6 | DUMBBELL BICEP CURL | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 5 | 1 |  |  | HVY | 2 | BB PUSH PRESS/SPLIT JERK | 4-6 |  | 5 |  | 5 |  | 5 |  | 5 |  | 0
 | 3 | 10 |  |  |  | BW | 3 | STABILITY BALL PUSH-UP | 0 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | LGT | 4 | SHRUGS | 0 |  | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | HVY | 5 | LATERAL LUNGE | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 | 3 | 10 |  |  |  | BW | 6 | DIPS | 0 | 0 | 10 |  | 10 |  | 10 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | 2010-03-21 00:00:00 |  |  | Marquette Hilltopper |  |  |  |  |  |  |  |  | Recovery
 |  |  |  |  |  | Week 3 |  |  |  |  |  |  |  |  |  |  |  | Oly | 2-3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 1-2 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 1 minute
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 3 | 1 |  |  | HVY | 2 | SNATCH VARIATION ___________ | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
O | 3 | 8 | 1 |  |  | HVY | 3 | FRONT SQUAT | 4-6 |  | 8 |  | 8 |  | 8 |  | + l |  | 0
 | 2 | 8 |  |  |  | HVY | 4 | SEATED ROWS | 0 |  | 8 |  | 8 |  | 0 |  | 0 |  | 0
 | 3 | 8 |  |  |  | BW | 5 | STABILITYBALL LEG CURL | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 2 | 8 |  |  |  | HVY | 6 | PULLDOWNS | 0 | 0 | 8 |  | 8 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | HEAVE/PRESS SN. BALANCE | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 3 | 3 | 1 |  |  | MOD | 2 | POWER SNATCH SHRUG | 4-6 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
O | 3 | 8 | 1 |  |  | HVY | 3 | DUMBBELL INCLINE | 4-6 |  | 8 |  | 8 |  | 8 |  | + l |  | 0
 | 2 | 8 |  |  |  | HVY | 4 | DUMBBELL SHOULDER PRESS | 0 |  | 8 |  | 8 |  | 0 |  | 0 |  | 0
 | 3 | 8 |  |  |  | LGT | 5 | LATERAL LUNGE | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 2 | 8 |  |  |  | HVY | 6 | FRONT RAISE | 0 | 0 | 8 |  | 8 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS
 |  |  |  |  |  | INT | ORDER | WEDNESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | THURSDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 4 | 3 | 1 |  |  | HVY | 1 | CLEAN VARIATION ____________ | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
O | 3 | 3 |  |  |  | LGT | 2 | POWER CLEAN SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 8 | 1 |  |  | LGT | 3 | BACK SQUAT | 6-12 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | BW | 4 | PULLUPS | 0 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | BW | 5 | SINGLE LEG TOE TOUCH | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | HVY | 6 | DUMBBELL BICEP CURL | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 3 | 1 |  |  | HVY | 2 | SPLIT JERK | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
 | 3 | 8 |  |  |  | BW | 3 | STABILITY BALL PUSH-UP | 0 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | LGT | 4 | SHRUGS | 0 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | HVY | 5 | LATERAL STEP UP | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | BW | 6 | DIPS | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | 2010-03-28 00:00:00 |  |  | Marquette Hilltopper |  |  |  |  |  |  |  |  | Recovery
 |  |  |  |  |  | Week 4 |  |  |  |  |  |  |  |  |  |  |  | Oly | 2-3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 1-2 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 1 minute
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 3 | 1 |  |  | HVY | 2 | CLEAN VARIATION ____________ | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
 | 3 | 8 | 1 |  |  | HVY | 3 | BACK SQUAT | 6-12 |  | 8 |  | 8 |  | 8 |  | + l |  | 0
 | 2 | 8 |  |  |  | BW | 4 | PULL-UPS | 0 |  | 8 |  | 8 |  | 0 |  | 0 |  | 0
 | 3 | 8 |  |  |  | HVY | 5 | SINGLE LEG TOE TOUCH | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 2 | 8 |  |  |  | HVY | 6 | PULLDOWNS | 0 | 0 | 8 |  | 8 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 2 | 10 |  |  |  | LGT | 1 | HEAVE/PRESS SN. BALANCE | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 3 | 1 |  |  | HVY | 2 | SPLIT JERK | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
 | 3 | 8 | 1 |  |  | HVY | 3 | DUMBBELL BENCH | 6-12 |  | 8 |  | 8 |  | 8 |  | + l |  | 0
 | 2 | 8 |  |  |  | HVY | 4 | REAR DELT | 0 |  | 8 |  | 8 |  | 0 |  | 0 |  | 0
 | 3 | 8 |  |  |  | LGT | 5 | LATERAL LUNGE | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 2 | 8 |  |  |  | HVY | 6 | UPRIGHT ROWS | 0 | 0 | 8 |  | 8 |  | 0 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS
 |  |  |  |  |  | INT | ORDER | WEDNESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | THURSDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 4 | 3 | 1 |  |  | HVY | 1 | SNATCH VARIATION ___________ | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
O | 3 | 3 |  |  |  | LGT | 2 | POWER SNATCH SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 8 | 1 |  |  | LGT | 3 | FRONT SQUAT | 6-12 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | LGT | 4 | SEATED ROW | 0 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | BW | 5 | STABILITY BALL LEG CURL | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | HVY | 6 | DUMBBELL BICEP CURLS | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 3 | 3 | 1 |  |  | HVY | 2 | POWER CLEAN SHRUG | 4-6 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
O | 3 | 8 |  |  |  | BW | 3 | STABILITY BALL PUSH-UPS | 0 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | LGT | 4 | SHRUGS | 0 |  | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | HVY | 5 | LATERAL STEP UP | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 | 3 | 8 |  |  |  | BW | 6 | DIPS | 0 | 0 | 8 |  | 8 |  | 8 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | 2010-04-04 00:00:00 |  |  | Marquette Hilltopper |  |  |  |  |  |  |  |  | Recovery
 |  |  |  |  |  | Week 5 |  |  |  |  |  |  |  |  |  |  |  | Oly | 3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 2-3 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 2 minutes
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 10 |  |  |  | LGT | 1 | OVERHEAD SQUAT | 0 |  | 10 |  | 10 |  | 0 |  | 0 |  | 0
O | 4 | 3 | 1 |  |  | HVY | 2 | SPLIT JERK | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
O | 3 | 3 |  |  |  | HVY | 3 | POWER SNATCH SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 5 | 1 |  |  | HVY | 4 | BACK SQUAT | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 5 | 1 |  |  | HVY | 5 | INCLINE | 6-12 | 0 | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 6 |  |  |  | HVY | 6 | RDL | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | WEDNESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 3 | 3 |  |  |  | LGT | 1 | HEAVE/PRESS SN. BALANCE | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
O | 4 | 3 | 1 |  |  | HVY | 2 | CLEAN VARIATION ____________ | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
 | 3 | 6 |  |  |  | LGT | 3 | [NAME] | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | LGT | 4 | DUMBBELL ROWS | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | LGT | 5 | BARBELL SHOULDER PRESS | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 6 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | THURSDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 4 | 3 | 1 |  |  | HVY | 1 | SNATCH VARIATION ___________ | 4-6 |  | 3 |  | 3 |  | 3 |  | 3 |  | 0
O | 3 | 3 |  |  |  | HVY | 2 | POWER CLEAN SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 5 | 1 |  |  | HVY | 3 | FRONT SQUAT | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 5 | 1 |  |  | HVY | 4 | SINGLE ARM DUMBBELL BENCH | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 6 |  |  |  | HVY | 5 | PULLDOWNS | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | HVY | 6 | SINGLE LEG RDL | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | HVY | 7 | FRONT RAISE | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 8 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | 2010-04-11 00:00:00 |  |  | Marquette Hilltopper |  |  |  |  |  |  |  |  | Recovery
 |  |  |  |  |  | Week 6 |  |  |  |  |  |  |  |  |  |  |  | Oly | 3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 2-3 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 2 minutes
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 5 |  |  |  | LGT | 1 | OVERHEAD SQUAT (pause) | 0 |  | 5 |  | 5 |  | 0 |  | 0 |  | 0
O | 5 | 2 | 1 |  |  | HVY | 2 | SNATCH VARIATION ___________ | 4-6 |  | 2 |  | 2 |  | 2 |  | 2 |  | 2
O | 3 | 3 |  |  |  | HVY | 3 | POWER SNATCH SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 5 | 1 |  |  | HVY | 4 | BACK SQUAT | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 5 | 1 |  |  | HVY | 5 | SINGLE ARM DUMBBELL BENCH | 6-12 | 0 | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 6 |  |  |  | HVY | 6 | OPPOSITE ARM AND LEG RDL | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | WEDNESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 3 | 3 |  |  |  | LGT | 1 | PRESS/SNATCH BALANCE | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
O | 5 | 2 | 1 |  |  | HVY | 2 | SPLIT JERK | 4-6 |  | 2 |  | 2 |  | 2 |  | 2 |  | 2
 | 3 | 6 |  |  |  | LGT | 3 | [NAME] | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | LGT | 4 | DUMBBELL ROWS | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | LGT | 5 | BARBELL SHOULDER PRESS | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 6 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | THURSDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 5 | 2 | 1 |  |  | HVY | 1 | CLEAN VARIATION ____________ | 4-6 |  | 2 |  | 2 |  | 2 |  | 2 |  | 2
O | 3 | 3 |  |  |  | HVY | 2 | POWER CLEAN SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 5 | 1 |  |  | HVY | 3 | FRONT SQUAT | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 5 | 1 |  |  | HVY | 4 | INCLINE | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 6 |  |  |  | HVY | 5 | HORIZONTAL PULLUPS | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | HVY | 6 | SINGLE LEG RDL | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | HVY | 7 | REAR DELT | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 8 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | 2010-04-18 00:00:00 |  |  | Marquette Hilltopper |  |  |  |  |  |  |  |  | Recovery
 |  |  |  |  |  | Week 7 |  |  |  |  |  |  |  |  |  |  |  | Oly | 3 minutes
 |  |  |  |  |  |  |  |  | WEIGHTLIFTING TEAM |  |  |  |  |  |  |  |  | Core | 2-3 minutes
 |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Aux | 2 minutes
 |  |  |  |  |  | INT | ORDER | MONDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 5 | 2 | 1 |  |  | HVY | 1 | CLEAN VARIATION ____________ | 4-6 |  | 2 |  | 2 |  | 2 |  | 2 |  | 2
O | 3 | 3 |  |  |  | HVY | 2 | POWER CLEAN SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 3 | 1 |  |  | HVY | 3 | FRONT SQUAT | 6-12 |  | 3 |  | 3 |  | 3 |  | + l |  | 0
 | 3 | 3 | 1 |  |  | HVY | 4 | INCLINE | 6-12 |  | 3 |  | 3 |  | 3 |  | + l |  | 0
 | 3 | 6 |  |  |  | HVY | 5 | SINGLE LEG RDL | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | HVY | 6 | [NAME] RAISE | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 7 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | TUESDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | WEDNESDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
O | 3 | 3 |  |  |  | LGT | 1 | PRESS/SNATCH BALANCE | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
O | 5 | 2 | 1 |  |  | HVY | 2 | SPLIT JERK | 4-6 |  | 2 |  | 2 |  | 2 |  | 2 |  | 2
 | 3 | 6 |  |  |  | LGT | 3 | [NAME] | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | LGT | 4 | DUMBBELL ROWS | 0 |  | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | LGT | 5 | BARBELL SHOULDER PRESS | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 6 | ABS | PICK 2-3 EXERCISES
 |  |  |  |  |  | INT | ORDER | THURSDAY
 |  |  |  |  |  |  |  | SPEED, AGILITY, & PLYO | PARTICIPATE IN GROUP SESSION
 |  |  |  |  |  | INT | ORDER | FRIDAY | Warm-up |  | Set 1 |  | Set 2 |  | Set 3 |  | Set 4 |  | Set 5
EX | Sets | Reps | % | Step | AMX |  |  |  | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT | REPS | WGT
 | 2 | 5 |  |  |  | LGT | 1 | OVERHEAD SQUAT (pause) | 0 |  | 5 |  | 5 |  | 0 |  | 0 |  | 0
O | 5 | 2 | 1 |  |  | HVY | 2 | SNATCH VARIATION ___________ | 4-6 |  | 2 |  | 2 |  | 2 |  | 2 |  | 2
O | 3 | 3 |  |  |  | HVY | 3 | POWER SNATCH SHRUG | 0 |  | 3 |  | 3 |  | 3 |  | 0 |  | 0
 | 3 | 3 | 1 |  |  | HVY | 4 | BACK SQUAT | 6-12 |  | 3 |  | 3 |  | 3 |  | + l |  | 0
 | 3 | 5 | 1 |  |  | HVY | 5 | SINGLE ARM DUMBBELL BENCH | 6-12 |  | 5 |  | 5 |  | 5 |  | + l |  | 0
 | 3 | 6 |  |  |  | HVY | 6 | HORIZONTAL PULLUPS | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 | 3 | 6 |  |  |  | HVY | 7 | OPPOSITE ARM AND LEG RDL | 0 | 0 | 6 |  | 6 |  | 6 |  | 0 |  | 0
 |  |  |  |  |  |  | 8 | ABS | PICK 2-3 EXERCISES