Rest Day – You should need this!!

1) 10:00 Skill Work – Muscle Ups

5 Minute Rest

2) Total 400 Yards of Farmer Walks holding BW in each hand

1) Narrow Grip Snatch: Work Up to Heavy Triple

5 Minute Rest

2) 21/15/9 of

• 105% BW Bench Press
• Pull-Ups

1A) Fat Bar Push Press: 3×3+ (Add 5lbs if more than 5 reps were hit on last set of 3 previous week)
1B) GHR Dumbbell Row: 3×6-8

5 Minute Rest

2) AFAP

• 20 Double Unders
• 10 Toes to Bar
• 18 Double Unders
• 9 Toes to Bar
• 16 Double Unders
• 8 Toes to Bar
• 14 Double Unders
• 7 Toes to Bar
• …
• 2 Double Unders
• 1 Toes to Bar

5 Minute Rest

3A) Band Tricep Press: 3×12
3B) DB Batwings: 3 x 30 seconds
3C) Rice Digs: 3 x 30 seconds

1) Narrow Grip Snatch: 8×2 (10lb increase from previous week) – If speed slows down drop back to previous weeks weight

5 Minute Rest

2) Complete AFAP

• 10 HSPU
• 20 Pull-Ups
• 30 OH KB Swings
• 40 Ring Dips
• 50 Sit-Ups
• 60 Burpees

3 Minute Rest

3) L-Sits off Parallets, Rings, or Dip Bars: Total 3:00

1) 10:00 Skill Work – Any Bodyweight Gymnastic Movement

2) Battling Ropes – 8 x 100 Drum Pattern (Rest Half of Work Time)

These guys have been working all summer and fall to get a strong, explosive, powerful, fast, and healthy as possible so when they step out on that diamond they are ready to dominate.

Check out a few minutes of their workout from a few weeks ago to get them ahead of the competition.

Click here to view the embedded video.

1A) Wide Stance Back Squat: 3×3+ (Add 10lbs if more than 5 reps were hit on last set of 3 previous week)
1B) Box Jumps: 3×3 (higher box than last week)

5 Minute Rest

2) 8:00 AMRAP – (180/140 on Prowler)

• 10 Yard Prowler Row
• 10 Yard Prowler Sprint
• 10 Yard Sprint
• 10 Burpees

5 Minute Rest

3A) Cossack Lunges: 3×8 Each Way
3B) Weighted Glute Bridges: 3 x 10-12

I hope you are having a great week.

One of the local school districts just released their 2011 All-District Football team and Genesis had 2 athletes make the list!!

Congrats to Junior Running Back Bryce Peters for making 1st Team All-District!!

Congrats to Junior Wide Receiver Jacorey Warrick for making 2nd Team All-District!!

What makes these awards so special, is that we don’t work with a ton of athletes.

It isn’t a numbers game with us, we don’t try to get 400 athletes enrolled in our program so we can brag on the 1 or 2 who get the awards, scholarships, or contracts.

After the majority of our high school athletes graduated last year, we only had 3 varsity football players from that district, and 2 of them ended up taking the district by storm as juniors!!

Next year it is going to be even nastier, as our Freshman and Sophomores are already being talked to by their head coaches about starting and playing next year on Varsity.

If you don’t want to get left behind, have the dedication and commitment to work to become the best you possibly can be, then you need to contact us today to schedule your FREE Consultation and Trial.

==> http://genesis-ap.com/consultation < = = or you can call us at (832) 380-5436 After you have read our web site entirely, if you KNOW you are ready to be different than the norm and ready to get world class training, simply click the special link to set up your F-R-E-E consultation. = = > http://genesis-ap.com/consultation < = =

Thank you for understanding our commitment to ONLY working with serious athletes and supportive parents.

If you are a coach:

• Was your team prepared?
• Did you have a good enough off-season to put your team in a position to even have a good season?
• Did your in-season program work well enough to keep your players healthy, fast, powerful, and explosive?… Did you even have an in-season program?

If you are a player:

• Did you do everything you possibly could nutrition, recovery, and training wise last off-season to have a good season?
• How much time did you spend watching film and fixing your mistakes?
• Did your in-season training program work well enough to make sure you were just as strong, and powerful on the last play of the season as you were the first?

Well luckily for you, it doesn’t matter what you answered to any of the above questions.

Why?

Because it is a brand new off-season and right now you need to make the decision on how hard you are going to work this off-season to become better.

The others who aren’t motivated will say “I’m beat up… I’ll start in January”, or “I’ll train when my team starts their program”, or coaches will say “it’s been such a long season, we need a few weeks recovery before getting after it again”.

The Only Time Off Cush Will Spend This Off-Season Is To Get A Nose Job

Most athletes and coaches will go that route, but hopefully you wont. You need to get going now and hit it hard if you really want to get the most out of this off-season.

Here is a video of Brian Cushing, Connor Barwin, and JJ Watt performing one of their upper body sessions at Genesis to hopefully get you fired up for your off-season program.

Click here to view the embedded video.

These guys crushed their training last off-season and look how well they are dominating even at the end of the season.

So what are you waiting for? Get to the gym, or get to work on creating your teams off-season programs. I expect any football player or coach who reads this blog to write me nothing but success stories on how awesome this up coming season ends up.

DC