Monday
Movement Prep
Wednesday
Friday
Movement Prep
Movement Prep
50 touches jump rope
Richmondacheampong83@yahoo.com
50 touches jump rope
Worlds Greatest
Worlds Greatest
Worlds Greatest
1 Leg RDL - Inverted Hamstring
1 Leg RDL - Inverted Hamstring 1 Leg RDL - Inverted Ham
Lateral Lunge
Lateral Lunge
Lateral Lunge
Handwalks
donavonb94@yahoo.com
Handwalks
fast feet 3 x 5 sec
fast feet 3 x 5 sec
fast feet 3 x 5 sec
vertical jump ncm x 3
vertical jump ncm x 4
vertical jump ncm x 5
Total Body Power Block
Total Body Power Block
Total Body Power Bl
Clean variation
deyoncorprew36@gmail.com
Clean variation
Clean Pull
Hang Power Clean
Hang Clean
Strength Block
dalton.denzel24@yahoo.com
Strength Block
Lower Push
Upper Push
Lower Pull
Upper Pull
Lower Pull
Upper Push
Accessory Lifts
Accessory Lifts
Accessory Lifts
Lower Pull
Upper Pull
Lower Push
Upper Push
Lower Push
Upper Pull
Rotation
Abs
Rotation
Biceps
Biceps
Biceps
Triceps
Triceps
Triceps
dariusjeter@hotmail.com
Excersices
datfire79@yahoo.com
Lower Push: Primary Lifts - Squat, Front Squat
ccmartinez266@gmail.com
Accessory Lifts: 1 Legged Squat, Lunges, Step Ups, Lep
Press
pimpnink@gmail.com
Lower Pull: Primary Lifts - Deadlift, RDL
Accessory Lifts - Leg Curl, Glute Ham, Glute Bridge
Upper Push: Horizontal - Primary Lift - Bench Press
terrell.mensah@yahoo.com
Accessory Lift - Push-ups
Vertical - Primary Lift - Incline Bench Press
Accessory Lift - OH Press
Upper Pull: Horizontal - DB Row, BW Horizontal Row
Vertical: Lat Pull Down, Pull Ups
philip_oni@yahoo.com
Rotation - Planks w/ Arm Tap
Mountain Climbers
Med Ball Toss (Rotation - overhead - Smash)
jameelmike@ymail.com
williamsimpkins@yahoo.com
kentrang30@gmail.com
tonio_ace@yahoo.com
jrome.minuet@gmail.com
Friday
Movement Prep
50 touches jump rope
Worlds Greatest
1 Leg RDL - Inverted Hamstring
Lateral Lunge
fast feet 3 x 5 sec
vertical jump ncm x 5
Total Body Power Block
Clean variation
Hang Clean
Strength Block
Upper Push
Accessory Lifts
Lower Push
2015 Trojans Summer
Lifting
Name:
Date:
Hang Clean
*1 RM
60% x 10
70% x 10
80% x 10
Squats
*1 RM
65% x 5
75% x 5
85% x 5+
DB Row
19
Monday
0
WT
WT
0
0
0
WT
0 Hang Clean
*1 RM
65% x 5
75% x 5
85% x 5+
0 Bench Press
Reps
*1 RM
65% x 5
75% x 5
85% x 5+
RDL
Reps
*1 RM
65% x 5
75% x 5
85% x 5+
1 Leg DB RDL
Pull Ups
WT
WT
0
0
0
0
WT
0
0
0
0
WT
0
0
0
Isometric
Reps
10
10
10
Push Ups
WT
Top
WT
0
Reps
0
0
0
0
10 Reps
10 Reps
10 Reps
HT
0
Wednesday
Reps
WT
Friday
Date:
0 Hang Clean
Reps
*1 RM
60% x 5
70% x 5
80% x 5
0 Dead Lift
Reps
*1 RM
65% x 5
75% x 5
85% x 5+
0 OH Press
Reps
*1 RM
65% x 5
75% x 5
85% x 5+
30 sec
0
WT
0
Reps
0
0
0
0
WT
0
Reps
0
0
0
0
WT
0
Reps
0
0
0
1 Leg Squat Rear Foot Elevated
Reps
BW
BW
BW
0
WT
Reps
WT
Reps
10
10
10
Horizontal Row
WT
MAX
BW
10
MAX
BW
10
MAX
BW
Planks w/Shoulder Taps
Abs
Your Choice
WT
Reps
WT
6 / side
BW
20
6 / side
BW
20
6 / side
BW
Biceps
Biceps
WT
Reps
WT
10 Reps
10 Reps
10 Reps
10 Reps
Triceps
Triceps
WT
Reps
WT
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
*Our workout 1 RM is = to 90% of our ACTUAL 1 RM
Reps
Reps
Reps
Reps
10 BW
10 BW
10 BW
Mountain Climbers
WT
10 BW
10 BW
10 BW
Biceps
WT
10 Reps
10 Reps
10 Reps
Triceps
WT
10 Reps
10 Reps
10 Reps
Reps
Reps
Reps
Trojan Football 2015 Winter Lifting
Name:
PRIDE!
7
Monday
Date:
Hang Clean
*1 RM
70% x 8
80% x 8
90% x 8
Squats
*1 RM
70% x 3
80% x 3
90% x 3+
DB Row
Wednesday
0
WT
0
0
0
0
WT
0
0
0
WT
8 Reps
8 Reps
8 Reps
1 Leg DB RDL
WT
8
8
8
0 Hang Clean
Reps
*1 RM
WT
70% x 3
80% x 3
90% x 3
0 Bench Press
Reps
*1 RM
WT
70% x 3
80% x 3
90% x 3+
RDL
Reps
*1 RM
WT
70% x 3
80% x 3
90% x 3+
Pull Ups
Eccentric
Reps
WT
6sec x 5
0
0
0
0
0
0
0
0
0
0
0
0
Push Ups
WT
MAX
BW
MAX
BW
MAX
BW
Planks w/Shoulder Taps
WT
8 / side
BW
8 / side
BW
8 / side
BW
Biceps
WT
15 Reps
15 Reps
15 Reps
Triceps
WT
Reps
WT
8
8
Abs
Your Choice
WT
Reps
30
30
Biceps
Reps
WT
15 Reps
Triceps
Reps
WT
15 Reps
15 Reps
15 Reps
*Our workout 1 RM is = to 90% of our ACTUAL 1 RM
HT
0
WEEK 2
WT
0
Friday
Date:
0 Hang Clean
0
0
Reps
*1 RM
WT
Reps
70% x 3
0
80% x 3
0
90% x 3
0
0 Dead Lift
0
0
Reps
*1 RM
WT
Reps
70% x 3
0
80% x 3
0
90% x 3+
0
0 OH Press
0
0
Reps
*1 RM
WT
Reps
70% x 3
0
80% x 3
0
90% x 3+
0
1 Leg Squat,Rear Foot Elevated
Reps
WT
Reps
8
8
8
180 Horizontal Row
Reps
WT
Reps
15 BW
150
15 BW
15 BW
Mountain Climbers
Reps
WT
Reps
15 BW
15 BW
150
15 BW
240 Biceps
160
WT
Reps
15 Reps
15 Reps
15 Reps
Triceps
Reps
WT
Reps
130 15 Reps
15 Reps
15 Reps
Trojan Football 2015 Winter Lifting
Name:
1
PRIDE!
Wednesday
Monday
Date:
Hang Clean
*1 RM
80% x 6
90% x 6
100% x 6
Squats
*1 RM
75% x 5
85% x 3
95% x 1+
DB Row
300
WT
216
243
270
225
WT
151.875
172.125
192.375
WT
6 Reps
6 Reps
6 Reps
270 Hang Clean
300
Reps
*1 RM
WT
80% x 1
216
donavonb94@yahoo.com
243
100% + x 1
270
202.5 Bench Press
125
Reps
*1 RM
WT
75% x 5
84.375
85% x 3
95.625
95% x 1+
106.875
RDL
0
Reps
*1 RM
WT
75% x 5
0
85% x 3
0
95% x 1+
0
1 Leg DB RDL
Pull Ups
WT
WT
MAX
Reps
WT
6
6
Abs
Your Choice
WT
Reps
40
40
Biceps
Reps
WT
Triceps
Reps
WT
20 Reps
20 Reps
20 Reps
*Our workout 1 RM is = to 90% of our ACTUAL 1 RM
WT
Friday
225
300
WT
270
Reps
216
243
270
0
WT
0
Reps
0
0
0
0
WT
0
Reps
0
0
0
1 Leg Squat Rear Foot Elevated
Push Ups
WT
MAX
BW
MAX
BW
MAX
BW
Planks w/Shoulder Taps
WT
10 / side BW
10 / side BW
10 / side BW
Biceps
WT
20 Reps
20 Reps
20 Reps
Triceps
WT
5'10"
Date:
270 Hang Clean
Reps
*1 RM
80% x 1
90% x 1
100% + x 1
112.5 Dead Lift
Reps
*1 RM
75% x 5
85% x 3
95% x 1+
0 OH Press
Reps
*1 RM
75% x 5
85% x 3
95% x 1+
Full
Reps
6
6
6
HT
WEEK 3
Reps
WT
6
6
6
180 Horizontal Row
Reps
WT
20 BW
150
20 BW
20 BW
Mountain Climbers
Reps
WT
20 BW
20 BW
150
20 BW
240 Biceps
160
WT
20 Reps
20 Reps
20 Reps
Triceps
Reps
WT
130 20 Reps
20 Reps
20 Reps
Reps
Reps
Reps
Reps
Reps
Name:
PRIDE!
22
Monday
Date:
Hang Clean
*1 RM
50% x 5
50% x 5
50% x 5
Squats
*1 RM
40% x 5
50% x 5
60% x 5
DB Row
0
WT
0
0
0
0
WT
0
0
0
WT
5 Reps
5 Reps
5 Reps
0 Hang Clean
Reps
*1 RM
50% x 5
50% x 5
50% x 5
0 Bench Press
Reps
*1 RM
40% x 5
50% x 5
60% x 5
RDL
Reps
*1 RM
40% x 5
50% x 5
60% x 5
0
WT
0
0
0
0
WT
0
0
0
0
WT
0
0
0
WT
MAX
Reps
BW
0
WT
0
Reps
0
0
0
0
WT
0
Reps
0
0
0
0
WT
0
Reps
0
0
0
Reps
WT
5
5
180 Horizontal Row
Reps
WT
10
150
10
NO ACCESORY WORK…Go Home and Rest!
*Our workout 1 RM is = to 90% of our ACTUAL 1 RM
WT
Reps
5
5
Push Ups
WT
225
1 Leg Squat Rear Foot Elevated
Reps
5
5
BW
WT
Friday
Date:
0 Hang Clean
Reps
*1 RM
50% x 5
50% x 5
50% x 5
0 Dead Lift
Reps
*1 RM
40% x 5
50% x 5
60% x 5
0 OH Press
Reps
*1 RM
40% x 5
50% x 5
60% x 5
Pull Ups
WT
6'
Wednesday
1 Leg DB RDL
MAX
HT
Reps
2015 Gaithersburg Trojans Football Winter Workouts 1 RM Roster
Athletes Name
Abinet, Nati
Arqueta, Jose
Asante, Kobi
Cleaver, Hunter
Clipper, Antoine
Coreas, Jose
Creamer, Jack
Dalton, Dillon
Gates, Chris
Greene, Brendan
Hernandez, Axel
Ibezim, Godwin
Ipena, Anthony
McDonald, Malik
McDonald, Zairu
Moseley, Malik
Nelson, Trevante
Norwood, Kendrick
Ofori, Sedric
Quintanilla, Andy
Sanchez, Jose
Stith, Austin
Tapscott, Kane
Terry, Tyler
Vierra, Eric
White, Jerome
GR
HT
WT
5'10"
225
6'
225
Bench
Press
125
Squats
225
TROJAN PRIDE!
Hang
Clean
300
RDL
Dead Lift OH Press
2015 Gaithersburg Trojans Football Winter Workouts 1 RM Roster
40
TROJAN PRIDE!
Athletes Name
Abinet, Nati
Arqueta, Jose
Asante, Kobi
Cleaver, Hunter
Clipper, Antwan
Coreas, Jose
Creamer, Jack
Dalton, Dillon
Gates, Chris
Greene, Brendan
Hernandez, Axel
Ibezim, Godwin
Ipena, Anthony
McDonald, Malik
McDonald, Zairu
Moseley, Malik
Nelson, Terrvonte
Norwood, Kendrick
Ofori, Sedric
Quintanilla, Andy
Sanchez, Jose
Stith, Austin
Tapscott, Kane
Terry, Tyler
Vierra, Eric
White, Jerome
Largent, Michael
Twine, Marcus
Santandrea, Josh
Mabry, James
Lee, Harry
Muhammad, Jay
Harris, Chris
Kirkpatrick, Kamron
Duvall, Trevon
Beasley, Saquawn
GR
11
10
11
11
9
11
11
11
HT
BWT
Bench
Press
Squats
Hang
Clean
Deadlift
3 Lift
Total
B-S-H
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Schwartz
4 Lift Total
Coefficien
B-S-H-D
t
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Testing
Athletes Name
Abinet, Nati
Arqueta, Jose
Asante, Kobi
Castro, Kevin
Cleaver, Hunter
Clipper, Antwan
Coreas, Jose
Creamer, Jack
Dalton, Dillon
Driver, Everett
Greene, Brendan
Haddad, Mitchell
Harris, Chris
Hernandez, Axel
Ibezim, Godwin
Ipena, Anthony
Johnson, Tim
Kounta, Khadere
Largent, Mike
Luu, Daniel
McDonald, Malik
McDonald, Zairu
Mosley, Malik
Nelson, Terrvante
Norwood, Kendrick
Ofori, Sidrick
Pedreira, Darius
Quintanilla, Andy
Sanchez, Jose
Santandrea, Josh
Stith, Austin
Tapscott, Kane
Terry, Tyler
Vierra, Eric
Week 1
Week 2
Week 3
Week 4
Week 5 (1)
WEEK 6(2)
WEEK 7(3)
WEEK 8(4)
WEEK 9(1)
WEEK 10(2)
WEEK 11(3)
7-Aug
5-Aug
3-Aug
TROJAN FOOTBALL
WEEK 12(4)
TROJAN FOOTBALL
2015-16 Gaithersburg Trojans Football Winter 1 RM
PF = Permission Form
PF
Grade
HT
5'6"
WT
145
Bench
Press
123
Squat
245
Hang
Clean
123
Total
TROJAN FOOTBALL
Athletes Name
Arqueta, Jose
Asante, Kobi
Cleaver, Hunter
Clipper, Antwan
Dalton, Dillon
Driver, Everett
Greene, Brendan
Haddad, Mitchell
Hernandez, Axel
Ibezim, Godwin
Kounta, Khadere
Largent, Mike
Luu, Daniel
McDonald, Malik
McDonald, Zairu
Nelson, Terrvante
Ofori, Sidrick
Pedreira, Darius
Sanchez, Jose
Santandrea, Josh
Terry, Tyler
Vierra, Eric
Schwartz Formula
BWT Schwartz BWT Schwartz BWT Schwartz BWT Schwartz BWT Schwartz BWT Schwartz
90
1.2803 136 0.7903 182
0.619
228 0.5467 274
0.522
320 0.4978
91
1.2627 137 0.7846 183 0.6167 229 0.5458 275 0.5214 321 0.4973
92
1.2455 138
0.779
184 0.6144 230 0.5449 276 0.5208 322 0.4968
93
1.2287 139 0.7735 185 0.6121 231 0.5441 277 0.5203 323 0.4964
94
1.2124 140 0.7682 186 0.6099 232 0.5433 278
0.52
324 0.4959
95
1.1965 141
0.763
187 0.6077 233 0.5426 279 0.5197 325 0.4955
96
1.1809 142 0.7579 188 0.6056 234 0.5418 280 0.5186 326
0.495
97
1.1657 143 0.7528 189 0.6036 235 0.5411 281
0.518
327 0.4946
98
1.1509 144 0.7479 190 0.6014 236 0.5405 282 0.5175 328 0.4941
99
1.1365 145 0.7432 191 0.5994 237 0.5398 283 0.5169 329 0.4937
100 1.1223 146 0.7385 192 0.5978 238 0.5391 284 0.5164 330 0.4932
101 1.1086 147 0.7339 193 0.5954 239 0.5385 285 0.5158 331 0.4928
102 1.0952 148 0.7294 194 0.5935 240 0.5379 286 0.5154 332 0.4924
103 1.0821 149
0.725
195 0.5916 241 0.5373 287 0.5147 333 0.4919
104 1.0693 150 0.7207 196 0.5897 242 0.5367 288 0.5142 334 0.4914
105 1.0569 151 0.7165 197 0.5879 243 0.5362 289 0.5137 335 0.4909
106 1.0448 152 0.7124 198 0.5861 244 0.5357 290 0.5132 336 0.4905
107 1.0329 153 0.7083 199 0.5843 245 0.5352 291 0.5126 337 0.4901
108 1.0214 154 0.7044 200 0.5826 246 0.5347 292 0.5121 338 0.4896
109 1.0101 155 0.7004 201 0.5809 247 0.5342 293 0.5115 339 0.4891
110 0.9991 156 0.6967 202 0.5792 248 0.5337 294 0.5109 340 0.4887
111 0.9884 157
0.693
203 0.5776 249 0.5333 295 0.5104 341 0.4883
112 0.9779 158 0.6893 204
0.576
250 0.5328 296 0.5098 342 0.4878
113 0.9677 159 0.6857 205 0.5744 251 0.5325 297 0.5094 343 0.4874
114 0.9578 160 0.6822 206 0.5729 252
0.532
298 0.5088 344
0.487
115 0.9481 161 0.6787 207 0.5714 253 0.5316 299 0.5083 345 0.4866
116 0.9385 162 0.6753 208
0.57
254 0.5312 300 0.5077 346 0.4862
117 0.9293 163
0.672
209 0.5685 255 0.5308 301 0.5072 347 0.4858
118 0.9203 164 0.6688 210
0.567
256 0.5304 302 0.5067 348 0.4854
119 0.9115 165 0.6656 211 0.5657 257
0.53
303 0.5062 349
0.485
120 0.9029 166 0.6624 212 0.5643 258 0.5296 304 0.5057 350 0.4845
121 0.8946 167 0.6593 213
0.563
259 0.5292 305 0.5053 351 0.4841
122 0.8863 168 0.6563 214 0.5617 260 0.5289 306 0.5047 352 0.4837
123 0.8783 169 0.6533 215 0.5604 260 0.5284 307 0.5043 353 0.4833
124 0.8706 170 0.6504 216 0.5592 262 0.5281 308 0.5037 354 0.4829
125
0.863
171 0.6475 217
0.558
263 0.5276 309 0.5032 355 0.4825
126 0.8556 172 0.6447 218 0.5568 264 0.5273 310 0.5027 356 0.4821
127 0.8483 173
0.642
219 0.5556 265 0.5268 311 0.5022 357 0.4817
128 0.8412 174 0.6392 220 0.5545 266 0.5263 312 0.5017 358 0.4813
129 0.8343 175 0.6365 221 0.5535 267 0.5259 313 0.5013 359 0.4809
130 0.8276 176 0.6339 222 0.5524 268 0.5254 314 0.5007 360 0.4805
131
0.821
177 0.6313 223 0.5514 269 0.5248 315 0.5002 361 0.4801
132 0.8146 178 0.6288 224 0.5504 270 0.5243 316 0.4998 362 0.4796
133 0.8083 179 0.6262 225 0.5494 271 0.5239 317 0.4992
134 0.8022 180 0.6238 226 0.5485 272 0.5232 318 0.4988
135 0.7961 181 0.6214 227 0.5476 273 0.5227 319 0.4982
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