Program will be 2 days per week, given your general schedule.
This program will be prioritized over your S&C class. At the very least, this is because given the structure of your class, progress cannot be measured properly. Also, doing this program will get you stronger than the high repitition circuits your coach is having you do. Push yourself in class if you feel like you can do it, (especially on friday), but if over the next few weeks your experience tells you that a monday or wednesday class will interfere with your tuesday or thursday workout, take it easy if you can. I dont think your classes are strenous enough to interfere with this stuff, but if it is let me know.
They will consist of 2, full body workouts.
UPPER BODY EXERCISE SELECTION
Your primary upper body pushing movement will be the dip. The dip is an excellent upper body compound calisthenic movement. It can be manipulated in a variety of ways to increase or decrease load, and when the times come, its incredibly easy (and cheap) to turn it into a weighted dip.
Your secondary upper body pushing movement will be the pushup. As mentioned before, the pushup is a good calisthenic movement, however it suffers from poor loadability. The pushup will be included primarily for pre-hab purposes.Post too long. Click here to view the full text.