3 Day Skill Intermediate
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3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 1
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 50%
R 5
2
Set 3 55%
R 5
3
Set 4 60%
R 5
3
Squat- Low Bar
40%
10
3
50%
10
3
60%
10
3
75%
3
2
Bench Press
40%
10
3
50%
10
3
60%
10
3
75%
3
2
DB Bench
50%
10
3
55%
10
3
60%
10
3
Dips with Weight
50%
8
3
60%
8
1
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
Barbell Curl
50%
10
2
55%
10
2
60%
10
1
20
2
20
2
50%
10
2
10
1
Block Toss Neck
60%
Set 5
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
R
Set 2
R
DB Press
50%
10
3
60%
10
3
Step Ups
50%
10
3
60%
10
2
DB Lunge
50%
10
3
60%
10
1
Bar Shrug
50%
10
2
60%
10
2
Standing Calf Raise
50%
10
2
60%
10
1
Finger Walk
6 lbs.
3
1
Set 3
65%
R
10
Set 4
R
Set 5
R
Set 5
1
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2
R
Set 3
R
50%
5
3
60%
5
3
Leg Press
40%
10
3
50%
10
3
60%
10
1
Incline Barbell Press
40%
10
3
50%
8
3
60%
8
3
DB Incline
50%
8
3
55%
8
3
60%
8
1
Bd Wt
4
2
Bd Wt
4
2
55%
10
2
60%
10
1
Pull Ups????? DB Curl
50%
10
2
Partner Neck
50%
10
1
DB Hold Ab Work
Max Time 1 Set
Set 4 65%
5
3
75%
3
3
R
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 2
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 50%
R 5
3
Set 3 60%
R 5
3
Set 4 70%
R 5
Squat- Low Bar
40%
10
3
60%
10
4
70%
10
4
80%
3
3
40%
10
3
60%
10
4
70%
10
4
80%
3
3
DB Bench
50%
10
3
60%
10
3
65%
10
3
Dips with Weight?????
50%
8
3
60%
8
1
Lat Pulldown
50%
10
3
60%
10
3
70%
10
1
Barbell Curl
50%
10
2
60%
10
2
65%
10
1
20
2
20
2
50%
10
2
60%
10
1
Block Toss
R
Set 5
R
Set 5
R
3
Bench Press
Neck
Set 5
Ab Work
Day 2 Exercise DB Press
3 Day Football Strength Intermediate Week 2 Set 1 50%
R 10
3
Set 2 60%
R 10
4
Set 3
R
65%
10
2
Step Ups
50%
10
3
60%
10
2
DB Lunge
50%
10
3
60%
10
1
Barbell Shrug
50%
10
2
60%
10
2
70%
10
1
Standing Calf Raise
50%
10
2
60%
10
2
70%
10
1
Finger Walk
6 lbs.
3
1
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 2 Set 1
Clean Pull from the Knee 50%
R 5
2
Set 2
R
60%
5
3
Set 3
R
65%
5
3
Set 4 70%
R 5
2
Leg Press
40%
10
3
50%
10
3
60%
10
3
70%
3
2
Incline Barbell Press
40%
10
3
60%
8
3
70%
8
3
80%
3
3
DB Incline
50%
8
3
60%
8
3
65%
8
1
Bd Wt
5
2
Bd Wt
5
2
60%
10
2
65%
10
1
Pull Ups????? DB Curl
50%
10
2
Partner Neck
50%
10
2
DB Hold Ab Work
Max Time 1 Set
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 3
Day 1 Exercise
Set 1
R
Set 2
Set 3
Set 4
Set 5
Clean Pull from the Knee 40%
5
2
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
3
3
80%
3
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
75%
5
3
DB Bench
60%
8
3
65%
8
3
70%
8
2
Dips with Weight
60%
8
3
70%
8
1
Lat Pulldown
60%
8
3
70%
8
3
75%
8
1
Barbell Curl
60%
10
2
65%
10
3
70%
10
1
20
2
20
1
50%
10
2
60%
10
1
Block Toss Neck
80%
3
Set 6
3
Ab Work
Day 2 Exercise DB Press
3 Day Football Strength Intermediate Week 3 Set 1 50%
8
R 3
Set 2 60%
8
Set 3
Set 4
3
70%
8
3
70%
8
2
Step Ups
50%
8
3
60%
8
3
DB Lunge
50%
8
3
60%
8
3
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
Standing Calf Raise
50%
10
2
60%
10
2
70%
10
1
Finger Walk
6 lbs.
4
1
Set 5
Set 6
Set 5
Set 6
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 3 Set 1
R
Set 2
Set 3
Set 4
Clean Pull from the Knee 50%
5
2
60%
5
3
70%
5
3
Leg Press
40%
10
3
50%
5
3
60%
5
3
70%
5
2
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
DB Incline
60%
8
3
65%
8
3
70%
8
1
Bd Wt
6
2
Bd Wt
6
1
DB Curl
60%
10
2
65%
10
3
70%
10
1
Partner Neck
55%
10
1
DB Hold
Max Time 1 Set
Pull Ups?????
Ab Work
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 4
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee 40%
5
2
60%
5
3
70%
5
3
80%
3
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
2
2
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
3
3
DB Bench
60%
8
3
65%
8
3
70%
8
3
Dips with Weight
60%
8
3
65%
8
3
70%
8
1
Lat Pulldown
60%
8
2
70%
8
2
75%
8
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
20
2
20
1
8
2
8
1
Block Toss Neck
60%
65%
Set 6
R
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
8
3
70%
8
3
75%
8
2
Step Ups
50%
8
3
60%
8
3
70%
8
3
DB Lunge
50%
8
3
60%
8
3
70%
8
3
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Finger Walk
6 lbs.
4
1
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
R
Set 2
R
Set 3
R
Set 4
Clean Pull from the Knee 50%
5
2
60%
5
3
70%
5
3
80%
5
3
Leg Press
40%
10
2
50%
5
2
60%
5
3
70%
5
2
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
DB Incline
60%
8
3
65%
8
3
70%
8
2
Bd Wt
7
2
Bd Wt
7
1
70%
8
2
75%
8
1
Pull Ups????? DB Curl
60%
8
2
Partner Neck
55%
10
2
DB Hold Ab Work
Max Time 1 Set
80%
3
2
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 5
Day 1 Exercise
Set 1
Clean Pull from the Knee50%
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
R
Set 6
R
R
Set 6
R
5
3
60%
5
3
70%
5
3
80%
5
3
Squat- Low Bar
40% 10
3
60%
5
3
70%
5
3
80%
3
3
90%
1
3
Bench Press
40% 10
3
60%
5
3
70%
5
3
80%
5
3
85%
5
3
DB Bench
60%
6
3
70%
6
3
75%
6
3
Dips with Weight
60%
6
3
70%
6
3
75%
6
1
Lat Pulldown
60%
6
2
70%
6
2
75%
6
2
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
20
2
20
1
8
2
8
2
Block Toss Neck
60%
70%
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
70%
6
3
80%
6
3
Step Ups
60%
6
2
70%
6
2
75%
6
2
DB Lunge
60%
6
2
70%
6
2
75%
6
1
Bar Shrug
60%
6
2
70%
6
2
75%
6
1
Standing Calf Raise
60% 12
2
65% 12
2
70% 12
1
Finger Walk
6 lbs. 4
1
Set 4
R
Set 5
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
Clean Pull from the Knee50%
R
Set 2
R
Set 3
R
Set 4
R
Set 5
5
2
60%
3
3
70%
3
3
80%
3
3
Leg Press
40% 10
2
60%
5
2
70%
5
2
80%
5
2
85%
2
2
Incline Barbell Press
40% 10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
DB Incline
60%
3
70%
6
3
75%
6
1
3 Bd Wt 8
1 2
75%
8
1
Pull Ups?????
6
Bd Wt 8
DB Curl
60%
8
2
Partner Neck
55% 10
2
DB Hold
Max Time 1 Set
Ab Work
70%
8
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Clean Pull from the Knee 40%
5
3
60%
3
3
70%
3
4
80%
3
4
85%
3
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
4
80%
3
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
90%
1
3
DB Bench
60%
6
3
70%
6
3
80%
6
3
Dips with Weight
60%
6
3
70%
6
3
80%
6
1
Lat Pulldown
60%
6
2
70%
6
2
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
20
2
20
1
8
2
8
2
75%
8
1
Block Toss Neck
60%
70%
Ab Work
Day 2
3 Day Football Strength Intermediate Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
DB Press
60%
6
3
70%
6
3
80%
6
3
Step Ups
60%
6
3
70%
6
3
75%
6
3
DB Lunge
60%
6
3
70%
6
3
75%
6
3
Bar Shrug
60%
6
2
70%
6
2
75%
6
2
Standing Calf Raise
60%
12
2
70%
12
2
75%
12
1
Finger Walk
6 lbs.
5
1
Set 5
Set 6
Set 5
Set 6
Knee-ups
Day 3
3 Day Football Strength Intermediate Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee 50%
5
2
60%
3
3
70%
3
3
80%
3
3
Leg Press
40%
10
2
60%
5
2
70%
5
2
80%
5
2
90%
2
3
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
DB Incline
60%
6
3
70%
6
3
80%
6
3
3 Bd Wt 8
1 2
75%
8
2
Pull Ups?????
Bd Wt 10
DB Curl
60%
8
2
Partner Neck
60%
8
2
DB Hold
Max Time 1 Set
Ab Work
70%
8
90%
1
3
Skill
3 Day Football Strength Intermediate Week 1
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 50%
R 5
2
Set 3 55%
R 5
3
Set 4 60%
R 5
3
Squat- Low Bar
40%
10
3
50%
10
3
60%
10
3
75%
3
2
Bench Press
40%
10
3
50%
10
3
60%
10
3
75%
3
2
DB Bench
50%
10
3
55%
10
3
60%
10
3
Dips with Weight
50%
8
3
60%
8
1
Lat Pulldown
50%
10
2
55%
10
2
60%
10
1
Barbell Curl
50%
10
2
55%
10
2
60%
10
1
20
2
20
2
50%
10
2
10
1
Block Toss Neck
60%
Set 5
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
R
Set 2
R
DB Press
50%
10
3
60%
10
3
Step Ups
50%
10
3
60%
10
2
DB Lunge
50%
10
3
60%
10
1
Bar Shrug
50%
10
2
60%
10
2
Standing Calf Raise
50%
10
2
60%
10
1
Finger Walk
6 lbs.
3
1
Set 3
65%
R
10
Set 4
R
Set 5
R
Set 5
1
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 1 Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2
R
Set 3
R
50%
5
3
60%
5
3
Leg Press
40%
10
3
50%
10
3
60%
10
1
Incline Barbell Press
40%
10
3
50%
8
3
60%
8
3
DB Incline
50%
8
3
55%
8
3
60%
8
1
Bd Wt
4
2
Bd Wt
4
2
55%
10
2
60%
10
1
Pull Ups????? DB Curl
50%
10
2
Partner Neck
50%
10
1
DB Hold Ab Work
Max Time 1 Set
Set 4 65%
5
3
75%
3
3
R
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 2
Day 1 Exercise
Set 1
Clean Pull from the Knee 40%
R 5
2
Set 2 50%
R 5
3
Set 3 60%
R 5
3
Set 4 70%
R 5
Squat- Low Bar
40%
10
3
60%
10
4
70%
10
4
80%
3
3
40%
10
3
60%
10
4
70%
10
4
80%
3
3
DB Bench
50%
10
3
60%
10
3
65%
10
3
Dips with Weight?????
50%
8
3
60%
8
1
Lat Pulldown
50%
10
3
60%
10
3
70%
10
1
Barbell Curl
50%
10
2
60%
10
2
65%
10
1
20
2
20
2
50%
10
2
60%
10
1
Block Toss
R
Set 5
R
Set 5
R
3
Bench Press
Neck
Set 5
Ab Work
Day 2 Exercise DB Press
3 Day Football Strength Intermediate Week 2 Set 1 50%
R 10
3
Set 2 60%
R 10
4
Set 3
R
65%
10
2
Step Ups
50%
10
3
60%
10
2
DB Lunge
50%
10
3
60%
10
1
Barbell Shrug
50%
10
2
60%
10
2
70%
10
1
Standing Calf Raise
50%
10
2
60%
10
2
70%
10
1
Finger Walk
6 lbs.
3
1
Set 4
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 2 Set 1
Clean Pull from the Knee 50%
R 5
2
Set 2
R
60%
5
3
Set 3
R
65%
5
3
Set 4 70%
R 5
2
Leg Press
40%
10
3
50%
10
3
60%
10
3
70%
3
2
Incline Barbell Press
40%
10
3
60%
8
3
70%
8
3
80%
3
3
DB Incline
50%
8
3
60%
8
3
65%
8
1
Bd Wt
5
2
Bd Wt
5
2
60%
10
2
65%
10
1
Pull Ups????? DB Curl
50%
10
2
Partner Neck
50%
10
2
DB Hold Ab Work
Max Time 1 Set
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 3
Day 1 Exercise
Set 1
R
Set 2
Set 3
Set 4
Set 5
Clean Pull from the Knee 40%
5
2
60%
5
3
70%
5
3
75%
5
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
3
3
80%
3
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
75%
5
3
DB Bench
60%
8
3
65%
8
3
70%
8
2
Dips with Weight
60%
8
3
70%
8
1
Lat Pulldown
60%
8
3
70%
8
3
75%
8
1
Barbell Curl
60%
10
2
65%
10
3
70%
10
1
20
2
20
1
50%
10
2
60%
10
1
Block Toss Neck
80%
3
Set 6
3
Ab Work
Day 2 Exercise DB Press
3 Day Football Strength Intermediate Week 3 Set 1 50%
8
R 3
Set 2 60%
8
Set 3
Set 4
3
70%
8
3
70%
8
2
Step Ups
50%
8
3
60%
8
3
DB Lunge
50%
8
3
60%
8
3
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
Standing Calf Raise
50%
10
2
60%
10
2
70%
10
1
Finger Walk
6 lbs.
4
1
Set 5
Set 6
Set 5
Set 6
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 3 Set 1
R
Set 2
Set 3
Set 4
Clean Pull from the Knee 50%
5
2
60%
5
3
70%
5
3
Leg Press
40%
10
3
50%
5
3
60%
5
3
70%
5
2
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
DB Incline
60%
8
3
65%
8
3
70%
8
1
Bd Wt
6
2
Bd Wt
6
1
DB Curl
60%
10
2
65%
10
3
70%
10
1
Partner Neck
55%
10
1
DB Hold
Max Time 1 Set
Pull Ups?????
Ab Work
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 4
Day 1 Exercise
Set 1
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Clean Pull from the Knee 40%
5
2
60%
5
3
70%
5
3
80%
3
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
2
2
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
85%
3
3
DB Bench
60%
8
3
65%
8
3
70%
8
3
Dips with Weight
60%
8
3
65%
8
3
70%
8
1
Lat Pulldown
60%
8
2
70%
8
2
75%
8
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
20
2
20
1
8
2
8
1
Block Toss Neck
60%
65%
Set 6
R
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
8
3
70%
8
3
75%
8
2
Step Ups
50%
8
3
60%
8
3
70%
8
3
DB Lunge
50%
8
3
60%
8
3
70%
8
3
Bar Shrug
60%
8
2
70%
8
2
75%
8
1
Standing Calf Raise
50%
12
2
60%
12
2
70%
12
1
Finger Walk
6 lbs.
4
1
Set 4
R
Set 5
R
Set 6
R
R
Set 5
R
Set 6
R
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 4 Set 1
R
Set 2
R
Set 3
R
Set 4
Clean Pull from the Knee 50%
5
2
60%
5
3
70%
5
3
80%
5
3
Leg Press
40%
10
2
50%
5
2
60%
5
3
70%
5
2
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
3
80%
5
3
DB Incline
60%
8
3
65%
8
3
70%
8
2
Bd Wt
7
2
Bd Wt
7
1
70%
8
2
75%
8
1
Pull Ups????? DB Curl
60%
8
2
Partner Neck
55%
10
2
DB Hold Ab Work
Max Time 1 Set
80%
3
2
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 5
Day 1 Exercise
Set 1
Clean Pull from the Knee50%
R
Set 2
R
Set 3
R
Set 4
R
Set 5
R
Set 6
R
R
Set 6
R
R
Set 6
R
5
3
60%
5
3
70%
5
3
80%
5
3
Squat- Low Bar
40% 10
3
60%
5
3
70%
5
3
80%
3
3
90%
1
3
Bench Press
40% 10
3
60%
5
3
70%
5
3
80%
5
3
85%
5
3
DB Bench
60%
6
3
70%
6
3
75%
6
3
Dips with Weight
60%
6
3
70%
6
3
75%
6
1
Lat Pulldown
60%
6
2
70%
6
2
75%
6
2
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
20
2
20
1
8
2
8
2
Block Toss Neck
60%
70%
Ab Work
Day 2 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
R
Set 2
R
Set 3
R
DB Press
60%
6
3
70%
6
3
80%
6
3
Step Ups
60%
6
2
70%
6
2
75%
6
2
DB Lunge
60%
6
2
70%
6
2
75%
6
1
Bar Shrug
60%
6
2
70%
6
2
75%
6
1
Standing Calf Raise
60% 12
2
65% 12
2
70% 12
1
Finger Walk
6 lbs. 4
1
Set 4
R
Set 5
Knee-ups
Day 3 Exercise
3 Day Football Strength Intermediate Week 5 Set 1
Clean Pull from the Knee50%
R
Set 2
R
Set 3
R
Set 4
R
Set 5
5
2
60%
3
3
70%
3
3
80%
3
3
Leg Press
40% 10
2
60%
5
2
70%
5
2
80%
5
2
85%
2
2
Incline Barbell Press
40% 10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
DB Incline
60%
3
70%
6
3
75%
6
1
3 Bd Wt 8
1 2
75%
8
1
Pull Ups?????
6
Bd Wt 8
DB Curl
60%
8
2
Partner Neck
55% 10
2
DB Hold
Max Time 1 Set
Ab Work
70%
8
3 Day Intermediate Football Skill
Skill
3 Day Football Strength Intermediate Week 6
Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Clean Pull from the Knee 40%
5
3
60%
3
3
70%
3
4
80%
3
4
85%
3
3
Squat- Low Bar
40%
10
3
60%
5
3
70%
5
4
80%
3
4
85%
3
4
90%
1
3
Bench Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
90%
1
3
DB Bench
60%
6
3
70%
6
3
80%
6
3
Dips with Weight
60%
6
3
70%
6
3
80%
6
1
Lat Pulldown
60%
6
2
70%
6
2
80%
6
1
Barbell Curl
60%
8
2
70%
8
2
75%
8
1
20
2
20
1
8
2
8
2
75%
8
1
Block Toss Neck
60%
70%
Ab Work
Day 2
3 Day Football Strength Intermediate Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
DB Press
60%
6
3
70%
6
3
80%
6
3
Step Ups
60%
6
3
70%
6
3
75%
6
3
DB Lunge
60%
6
3
70%
6
3
75%
6
3
Bar Shrug
60%
6
2
70%
6
2
75%
6
2
Standing Calf Raise
60%
12
2
70%
12
2
75%
12
1
Finger Walk
6 lbs.
5
1
Set 5
Set 6
Set 5
Set 6
Knee-ups
Day 3
3 Day Football Strength Intermediate Week 6
Exercise
Set 1
Set 2
Set 3
Set 4
Clean Pull from the Knee 50%
5
2
60%
3
3
70%
3
3
80%
3
3
Leg Press
40%
10
2
60%
5
2
70%
5
2
80%
5
2
90%
2
3
Incline Barbell Press
40%
10
3
60%
5
3
70%
5
3
80%
3
3
85%
3
3
DB Incline
60%
6
3
70%
6
3
80%
6
3
3 Bd Wt 8
1 2
75%
8
2
Pull Ups?????
Bd Wt 10
DB Curl
60%
8
2
Partner Neck
60%
8
2
DB Hold
Max Time 1 Set
Ab Work
70%
8
90%
1
3
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