Thomas DeVietro
Group Program: The Ready Room Morton TDSC
Monday January 6th 2020 - Strength
1. Deadlift
3 sets, 5 reps, 2 minutes rest
2. 3 rounds:
10 Bent Over Rows
10 Push Ups
10 Step Ups Alternating L/R
3. 3 rounds:
10 Curls
10 tricep extensions
10 Banded Leg Lifts
Tuesday January 7th 2020- Conditioning
1. 2 rounds, rotate, 2 rounds:
- Half Kneeling Ball Slams L/R
- Banded Palof Press
- Foam Roller Dead Bugs Alternating L/R - Thigh
- Yoke Lateral Under L/R 4ft
- Row
- Assault Bike
2. Core Cool Down with Coach
Wednesday January 8th 2020- Strength
1. Squat
3 sets, 5 reps, 2 minutes rest
2. 3 rounds:
10 Single Arm Overhead Press
10 TRX Rows
10 Kettlebell Swings
3. Sleds Sprints- 10x1
Thursday January 9th 2020- Conditioning
1. 2 rounds, rotate, 2 rounds:
- Half Kneeling Battle Rope Slams L/R
- Half Kneeling Banded Chops L/R
- Foam Roller Dead Bugs Alternating L/R - Foot
- Yoke Lateral Over L/R 4ft
- Row
- Assault Bike
2. Core Cool Down with Coach
Friday January 10th 2020- Strength
1. Bench Press
3 sets, 5 reps, 2 minutes rest
2. 3 rounds:
10 Incline DB Bench Press
10 DB Bent Over Rows
3. 3 rounds:
10 Push Ups
10 Curls
Saturday January 11th 2020- Conditioning
1. 15 minutes:
3 Cleans
6 Kettlebell Swings
9 Squats
2. 10 minutes:
3 Plank Ball Slams
6 Single Leg to Double Leg Broad Jumps
9 Squat Jacks
