December 2016 Printable Calendar - HomeTeamsONLINE

 November

Sun

Mon

December 2016

Tue

Wed

Thu

1

A

Fri 2

January

Sat 3

4

5

6

7

8

9

10

B

C

11

12

13

14

15

16

17

A

B

18

19

20

21

22

23

24

C

A

25

26

27

28

29

30

31

B

C

A: Squat, Press, Deadlift B: Front Squat, Bench, Good Mornings, Pull ups C: Squat, Press, Power Clearn

Warm up set: Need to do 1 set for every 75 pounds on the bar.

Squat, Press, Bench Press: 3 sets of 5 Deadlift: 1 set of 5 Power Clean: 5 sets of 3 Good Mornings: 3 of 5 Pulls ups: 3 sets of 5

 December

Sun 1

Mon 2

Tue 3

A

January 2017

Wed 4

Thu 5

B

Fri 6

February

Sat 7

8

9

10

11

12

13

14

C

A

15

16

17

18

19

20

21

B

C

22

23

24

25

26

27

28

A

B

29

30

31

Notes:

C

If an athlete makes all of the repetitions for all work sets, they may add five pounds for the next work out. If an athlete doesn't make the workout, repeat same weights.

 January

Sun

Mon

February 2017

Tue

Wed

Thu

1

2

A

Fri 3

March

Sat 4

5

6

7

8

9

10

11

B

C

12

13

14

15

16

17

18

A

B

19

20

21

22

23

24

25

C

A

26

27

28

Notes:

B

 February

Sun

Mon

March 2017

Tue

Wed

Thu

1

2

C

Fri 3

April

Sat 4

5

6

7

8

9

10

11

A

B

12

13

14

15

16

17

18

C

A

19

20

21

22

23

24

25

B

C

26

27

28

29

30

31

Notes:

A

B

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