Sep 3 2021-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

Sep 2 2021-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

Sep 1 2021-Wed TB MUS END

PWR

60 Yard shuttle (5,10,15) x7 on the minute
SKBU 90/90 Rot 3x8ea side         

PRI(circuit style from PRI thru FINISHER) 3-4 Rounds Total

Deadlift Var(front or back)
warm up (x 10,8)  Working x10-12
Piegon Stretch X:20-:30sec ea
                                                                 
SEC
DB or KB Push Press x8
Chin Ups x Maxea

AUX/ROT

Sandbag Clean Squat and Press x5ea

DB Push Up to Row x8
Alligator Walk Fwd/Back x10yd each

SKB Bells Up Farmers Walk x40yds ea

FINISHER

Cardio Implement Sprint x :30sec

Aug 31 2021-Tues MAX ANAEROBIC PWR

Work = x :20sec

Rest =  x 1:40-2:00sec

3-4 Sets of 5 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 2-5 min before starting the next set. You may switch implements between sets.

Choices
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

Aug 30 2021-Mon UB STR

PWR

Lateral MB Wall Toss 4x8ea
Scap Pull Ups 4x10

PRI
Bench Var
warm up  36₁   48₁       working  58 ₁     67 ₁          73 ₁        79-82 ₂ 
                10      8                        8         6           5                5
Weighted Pull Up 5x5

SEC
Standing DB or KB Shoulder Press 4x5
Bent Over Barbell Rows 4x5

AUX/ROT
TRX I’s, Y’s, T’s 3x8ea
TRX Face Pulls 3x12
Lateral Band Rotation with Punch 3x10ea

OPTIONAL 2-3 Rounds

Dips x:30sec

Triceps x:30sec

Biceps x:30sec

Aug 27 2021-Fri ACTIVE RECOVERY

Mobility

Hurdles
Seated Hip Switches x 20
Seated Hip Ext x 20
Over/Under 8 Trips

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest

1. BW Squats        2. Squat Jumps      3. Shoulder Taps    4. Iron Cross 
5. Scorpions (lying on stomach)  6. BW Lunges   7. Split Squat Jumps 
8. Prone Cobras   9. Bicycle Crunches  10. 60 yd shuttle  11.Rest


Fartlek Option 30 min Continuous
A. Walk x :45sec
B.  Jog x :30sec
C.  Sprint x :15
repeat for 30 min

Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect).  At a very moderate pace

Aug 26 2021-Thu TB MAX STR END

PWR(combo)One Clean Pull, One Power Clean then repeat.

Clean Pull+Power Clean  67₁     73₁    76₁     79₁       82-85_{1     max rest 1:20sec btw sets}
                                         3ea    3ea     3ea     3ea     3ea 
PRI
Deadlift  64₁   70_{1    Warm Ups}  76-79₁      82-85 _{8    Every :70sec on working set}
                    8       6                  4               2
Active Straight Leg Raise 4x8ea

SEC

DB Incline Bench 5x5       _{max rest :60-75sec between rounds}

1 arm DB Rows 5x5ea

AUX/ROT

MB Slam w/ Burpee 4x8
Sandbag Shouler Clean + Get Up  4x5ea   _{max rest :60-75sec between rounds}

Isos Lateral Band Punch and Hold 4x:20-:30sec ea