Mar 1 2021-Mon TB STR

 PWR

Warm up Clean Pulls 59 ₁  Cleans     76 ₁    79 ₁    82 ₁    85 ₁     88 ₁ 

                                   5                    2         2       2            2       2
or Battle Rope Slams 5x:20sec work :40sec rest
Calfboard Stretch 4x:30sec each
     
PRI
Front/Back Squat

Warm Up 58₁                64 ₁    70 ₁     76 ₁   79₁      82₁     85₁
                            8                    5      4        4       3       3       3
Pigeon or brettzle stretch 4x :20-:30sec each side

SEC
Incline Bench 5x4

Weighted Chin Ups 5x3

AUX/ROT

Barbell Glute Bridge 4x5
1 Arm Offset DB Bench 4x5ea

1 Arm Incline Plank Row 4x6ea
Prone Plank With Limb Raise 4x:30-:40sec

Feb 26 2021-Fri LB STR END

 PWR

Combo: Clean Pull+Power Clean

61 ₁      64 ₁       67₁     70₁       max rest between sets:90sec
4ea       4ea      4ea    4ea
Or Jump Rope (doubles) x10sets :30sec work :30sec Rest
Wall Ankle Mobility 4x:20-:30sec ea

PRI
Squat Var. Warm up: 58₁       67₁      Working     70-73_4-5  start working sets every :90sec

                                       4-8      4-8                               5
Active Straight Leg Raises 4x8 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 3x5ea

Band Goodmornings 3x8   max rest between sets :60-:90 sec

AUX/ROTATE 
1 Arm KB Farmers Walk 3x:30Yards each arm
Prone Planks with Leg Raise 3x:40sec
Side Plank with Abduction 3x:30sec.   max rest between rounds :60-:90 sec
Prone Bac Ext 3x12

Feb 25 2021-Thur 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

Feb 24 2021-Wed TB MAX MUS END

PWR (complex)

Clean Warm Up  56₁   Initial Pull+/Clean Pull/Power Clean   61₁   64-70 ₃              

                                  5                                                                         5       5
Or Jumprope (doubles) 10x :30sec  work :30sec Rest
        
PRI(circuit style from PRI thru FINISHER) 4-5 Rounds Total

Deadlift Var
warm up (x 10,8)  Working xx6-10 (use the maximum weight possible that allows you to complete only 6-10 reps with perfect form)
                                                                 
SEC
DB or KB Push Press x max
Pull Ups x max

AUX/ROT

KB or DB  RFE Squat x8ea

DB Push Up to Row x10
Plate In's and Our`s x10 ea

FINISHER

Cardio Implement Sprint x :60sec

Feb 23 2021-Tue ESD ANAEROBIC PWR

Work = x :20sec

Rest =  x :80-1:40sec

3-4 Sets of 8 reps

Pick one implement per set. Complete all 8 reps at that one implement. Record your work completed (distance, calories, ect) for each rep. After completing all 8 reps rest 2 min before starting the next set. You may switch implements between sets.

1.Versa Climber (max distance)
2.Air Bike (max calories)
4.Jacobs Ladder (max distance)
5.Row (max distance)
6.Treadmill (max distance)
7.Shuttle (max distance) 20 yards and back amrap

Feb 22 2021-Mon UB STR

PWR

Depth Drop Push Ups 4x5
Wall Slides 4x8

PRI
Bench
warm up  48₁   55₁   working   61 ₁     67 ₁     73₁      76₁    79₁   67₁

                   10     8                     8          6       5          5      5         ME
Bent Over Barbell Rows 5x5

SEC
Standing Shoulder Press 3x5
Weighted Pull Up 3x5

AUX/ROT
1/2 Kneeling 1 Arm Landmine Press 3x5ea
Landmine Rotations 3x8ea
1/2 Kneeling High 1 Arm Band Rows 3x8ea

OPTIONAL
Dips x:30sec
Triceps x:30sec
Biceps x:30se

Feb 19 2021-Fri SKILL ACQUISITION ACCEL DECEL

Mobility

Seated Shin Box Rotations 2x10ea
Seated Shin Box Extensions 2x10ea

MECHANICS
Seated Arm Action 4-6 x :10sec
Wall Accelerators Single Switches 4 x :10 sec
Wall Accelerators Double Switches 4 x :10 sec
Wall Accelerators Triple Switches 4 x :10 sec
Wall Accelerators Continuous 4 x :10 sec

STARTS
Two Point Staggered 2 x5 yards
Lateral Open 2 x5 yards
Lateral Crossover 2 x5 yards
Backwards 2 x5 yards
1/2 Kneeling 2 x5 yards
Prone Shooter 2 x5 yards
Seated 2 x5 yards
Two Point Even 2 x5 yards

ACCEL/DECEL
Go-Hold-Go ×4-6 reps
Go-Buzz-Go ×4-6 reps
Reaction Drill x4-6 reps