May 29 2020-Fri SKILL ACQUISITION AGILITY

FOOTWORK
Agility Ladder
Fwd 1 foot, Fwd 2 feet, Fwd double chop, Fwd In and out, Lateral 2 feet high knees, Lateral jab step lead foot, Lateral jab step trail foot, Lateral in and Out, Lateral scissor, Lateral hops in and out, Fwd hops 2 feet, Fwd hops 1 foot rt, Fwd hops 1 foot lt, Fwd hopscotch, Fwd weave, Fwd weave 2 feet out x 2 reps each

AGILITY DRILLS work to rest 5:1
1/2 Figure 8 x2 each way
Full Figure 8's x2 each way
Pro Agility x2 each way
X Drill x2 each way
Diamond Drill x2 each way

May 28 2020-Thu UB STR END

PWR
MB Lateral Wall Toss 4x8
Dynamic Band Rows 4x10

PRI
Warm up Bench: 491    581  Bench Press-    701    76-796       repeat  every :80 sec
                                10       8                                 6          4
DB or KB Single Arm Row 5x5  each arm.  Complete these with your warm up sets and your 1st working set.

SEC
Standing DB or KB Shoulder Press 4x6
Supine Rows 4x8 (Bar, TX or Rope)     Max rest between Rounds :60-:90 sec

AUX/ROT
TRX I's and T's 3x8 ea
1/2 Kneeling Lifts & Chops 3x8 ea
3 x Push up Series(Complete 1,2, then 3 in order per set)    Max rest between Rounds :60-:90 sec
   1. Clapping x5
   2. Feet Elevated x 12
   3. Staggered x 8ea

May 27 2020-Wed LB MUS END

PWR Complex
Clean Pull+Hang Clean+Broad Jumps  611        671     731
                                                                        5           5        5 
Or 60 Yard shuttle (5,10,15) x 8 every :90sec     
 Kneeling wrist mobility 3x:20-30sec

PRI(circuit style from PRI thru FINISHER) 3 Rounds Total
Deadlift Variation    warm up (10,8) working x8
Single Leg Bridge with Knee Hug x8ea

SEC
DB/KB Step Up with Knee Drive x8ea
TRX Leg Curls x8

AUX/ROT
Straight Leg Bridge x8
Sandbag Bearcrawls Fwd/Back x10 ydsea
2 min plank (front x :30sec, side x :30sec ea, high to low x :30sec)

FINISHER
Cardio Implement Sprint  x:30sec

May 26 2020-Tue ESD ANAEROBIC CAP

2-3 Rounds of......
Pick any cardio implement, or rotate between a variety
Rest 2-3 min between Rounds
:90sec work
:90 sec rest

May 25 2020-Mon TB MAX STR

PWR
Warm up Clean Pulls 591   671    Cleans   671     761    821    851    881
                                          5      4                     3           3      2       2       2
Or Box Jumps 3,3,3,3,1,1,1 (for height)
PRI
Front/Back Squa
Warm Up 491    581                671       761      821      881     941     94-971
                    8        6                   5         2-3      1-2       1         1        ME
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC
DB Incline Bench 5x5
Weighted Chin Ups 5x3

AUX/ROT
Barbell Glute Bridge 4x5
Alt DB Raises 4x10ea

Prone Plank with Limb Raise 4x:45-:60

Prone A,W,T,Y 4x10e

May 22 2020-Fri LB STR END

PWR
Combo: Clean Pull/Power Clean

 58 ₁      64-67₁         70-73_1-2                               max rest between sets 2:00min
5ea       5ea                5ea      


Or Box Jump (x3) + Broad Jumps (x3) x5

PRI
Squat or Deadlift

Warm up: 49₁    58₁   Working    67-70 _4-5    start working sets every :75sec

                  8       6                        5
Band Punch and Hold 3x:30sec each side (start sets with warm up sets, only do one side at a time with any working sets

SEC

DB or KB Step Ups 3x8ea

Single Leg Dynamic Band Leg Curl  3x8ea    max rest between rounds :60-:90 sec

AUX/ROT
1 Arm KB Farmers Walk 3x:30sec each arm
Prone Plank with leg raises 3x:30sec
Side Plank with Abduction 3x:30sec

May 21 2020-Thu SKILL ACQUISITION SPEED

Mobility
Hurdles
Straight Leg x 20
Bent Leg x 20
Over/Under 8 Trips

Accel/Decel
Wall Accelerators Single 2x :15 sec
Wall Accelerators Double 2x :15 sec
Wall Accelerators Triple 2x :15 sec

Multi Starts x 7(2 each) 
Rt. Knee / Left Knee / Both Knees / Prone / Open Rt. / Open Left / Seated

Jog Rotate Hammer x4

Speed
20's x 10-12 
Max effort with :45-:60sec rest