Workouts


	CHARACTER PRIDE INTENSITY


	BRADLEY CENTRAL HIGH SCHOOL WRESTLING


	1000 South Lee Highway, Cleveland, Tennessee 37311


	2008 Tennessee State Dual Champions


	2008 Tennessee Traditionals State Champions


	WORKOUT PHASE ONE

Monday

Tuesday

Thursday

Warm-Up

Russian Hops 3 x 10+5+5 or Snake the Stairwell – 3x

Warm-Up

Russian Hops 3 x 10+5+5 or Snake the Stairwell – 3x

Warm-Up

Russian Hops 3 x 10+5+5 or Snake the Stairwell – 3x

Core Combo – Dead Lift to Power Shrug to Hang Clean – 3 x 5

Hang Cleans/Snatches (your choice)

3 x 5

DB Snatches – 3 x 5

Power Clean – 3 x 5

(heavier with this set)

Power Clean-n-Jerk

3 x 5

(heavier with this set)

Hang Cleans/Snatches (opposite of Tues.) – 3 x 5

Pull-ups/Power Cleans Superset – 2 x 10

(lighter with this set)

Pull-Ups/Power Clean-n-Jerk Superset – 2 x 10

(lighter with this set)

Push-Up/Row Superset

(Straight Bar Rows)

3 x 6

Front/Back Squat – 3 x 6

Power Shrugs – 3 x 8

Dead Lift – 3 x 6

Romanian Dead Lifts

2 x 10

DB Lunges – 3 x 10

(moderate to heavy weight)

Standing Press – 2 x 8 or 10

One Arm DB Bench/Bent Over Rows Superset

3 x 8

Incline DB Bench Press

3 x 6+2+2

(single/double-your choice)

Pull-Ups/Bent Over DB Rows

3 x 8

Dips/Curls Superset

3 x 5+5+5 or 3 x 15-5-5

Bench/Bent Rows Superset

3 x 8 - (straight bar)

Dips/Curls Superset

3 x 5+5+5 or 3 x 15-5-5

Cool-Down

Core/Lower Body Stretches

Cool-Down

Core/Lower Body Stretches

Cool-Down

Core/Lower Body Stretches

Supplemental

*Any Isolation exercises that you feel that you need*

Supplemental

*Any Isolation exercises that you feel that you need*

Supplemental

*Any Isolation exercises that you feel that you need*


	WORKOUT PHASE TWO

Monday

Tuesday

Thursday

Warm-Up

Deep Squats 3 x 20+10+10 or Snake the Stairwell – 3x

Warm-Up

Deep Squats 3 x 20+10+10 or Snake the Stairwell – 3x

Warm-Up

Deep Squats 3 x 20+10+10 or Snake the Stairwell – 3x

Core Combo – Dead Lift to Power Shrug to Hang Clean – 3 x 5

Hang Cleans/Snatches (your choice)

3 x 5

Core Combo – Dead Lift to R.D.L. to Hang Clean

3 x 5

Power Clean – 3 x 5

(heavier with this set)

Power Clean-n-Jerk

3 x 5

(heavier with this set)

DB Snatches

3 x 5

Pull-ups/Power Cleans Superset – 2 x 10

(lighter with this set)

Pull-Ups/Power Clean-n-Jerk Superset – 2 x 10

(lighter with this set)

DB Push-Up/DB Row Superset

3 x 10-2

Front/Back Squat – 3 x 6

Power Shrugs – 3 x 8

Dead Lift – 3 x 6

Romanian Dead Lifts

2 x 10

DB Lunges – 3 x 10

(moderate to heavy weight)

Standing Press – 2 x 8 or 10

One Arm DB Bench/Bent Over Rows Superset

3 x 8

Lat Pull-Overs/Bruisers Superset

3 x 10

Pull-Ups/Bent Over DB Rows

3 x 8

"Brands" Superset

3 x 10/10/10 (30)

Seated DB Curls/DB Military Press Superset

3 x 8

"Brands" Superset

3 x 10/10/10 (30)

Cool-Down

Core/Lower Body Stretches

Cool-Down

Core/Lower Body Stretches

Cool-Down

Core/Lower Body Stretches

Supplemental

*Any Isolation exercises that you feel that you need*

Supplemental

*Any Isolation exercises that you feel that you need*

Supplemental

*Any Isolation exercises that you feel that you need*


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	Bradley Central High School Wrestling Home of 17 Tennessee State Championships

		DUAL CHAMPIONS 1994, 1995, 1998, 1999, 2001, 2003, 2004, 2006 & 2008


	TRADITIONAL CHAMPIONS 1998, 1999, 2001, 2002, 2003, 2004, 2005 & 2008

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