Conditioning 7/29

Warmup

2x 2.5 min Jump Rope

3x {[30 yd sprint + 20 sec rest]x6 + 2 min rest}

Lifting 7/26

Warmup
1A. Deadlift 3x8
1B. Bench press 3x6

2A. Pistol squats 3x8
2B. Cable lift - standing 3x5

3. Forward lunge 3x5

4A. Multiple box jumps 3x2
4B. DB side raises 3x8

5. Medicine ball

6. Core: 3x
a) Wall bangers - 10
b) Sit ups - 50
c) Medicine ball twists - 50
d) Plank - 60 sec
e) Kneeling leg extensions - 12

Lifting 7/23

Warmup
1A. Back squat 3x7
1B. Pullups 3x max

2A. Step ups 3x5 L/R
2B. DB seated press 3x10

3A. Lateral bound 2x4 L/R
3B. Seated row 3x8

4A. 1-arm DB snatch 3x5 L/R
4B. Explosive pushups 3x10

5. Cable lift - standing

6. Core: 3x
a) Plate V-ups - 10
b) Vertical leg situps - 20
c) Side plank - 60 sec L/R
d) Plank leg raises - 10 L/R

Plyos, Acceleration, Agility 7/21

Warmup
3x4 45 degree bound
3x6 Squat jump
3x 15yd Power skip
3x Lateral/medial vertical hop
3x 3-hurdle to acceleration
3x 3-hurdle to dropstep acceleration
3x Lateral shuffle to crossover accleration
2x Hill sprint
3x6 Crossovers
3x Chute run

Lifting 7/19

Warmup
1. Power Clean and Jerk 3x5 @ 105, 115, 115lbs

2A. Single leg split squats 3x5
2B. DB incline bench 3x8

3A. Side lunges 3x5
3B. DB front raises 3x10

4A. 1-leg linear box hop 3x4
4B. Reverse lat pulls 3x8

5. Medicine ball: 10 vertical throws, 10 overhead slams, 10 standing parallel throws L/R, 10 standing perpendicular throws L/R, 10 chest passes

6. Core: 3x
a) Jack knife situps - 30
b) 1-leg glute bridge raises - 10
c) Oblique extensions (w/weight) - 15
d) Kneeling hip abduction - 12

Lifting 7/18

Warmup
1A. Deadlift 3x8
1B. Bench press 3x5

2A. Pistol squats 3x8
2B. Cable lift - standing 3x5

3A. Forward lunges w/weight 3x5 each
3B. DB curls 3x8

4A. Box march w/ mini band 3x 30sec
4B. DB side raise 3x10

5. Jump rope 2x 2min

6. Core: 3x
a) Sit ups - 50
b) Med ball twists - 50
c) Plank - 70 sec
d) Kneeling leg extensions - 12

Lifting 7/13

Warmup
1A. Back squat 3x5 @ 145, 165, 185 lbs
1B. Pullups 3x max

2A. Step ups 3x5 each
2B. DB Seated press 3x8

3A. 1-arm DB snatch 3x5 each
3B. Seated row 3x8

4A. Lateral bound 2x4 each
4B. Explosive pushups 2x10

5. Calf raises (w/weight) 3x15

6. Core: 3x
a) Plate V-ups - 10
b) Vertical leg situps - 20
c) Side plank - 60 sec
d) Plank leg raises - 10

Lifting 7/3

Warmup
1A. Box jumps 3x5
1B. Seated row 3x10

2A. Step ups 3x8 each
2B. Pull ups 3x max

3A. Single leg split squats 3x8 each
3B. DB chest fly 3x10

4A. Adductor and abductor cable pulls 3x10
4B. DB seated press 3x10

5. Box lateral shuffle (w/ mini band) x2

6. Core: 3x
a) 30 jack knife situps
b) 50 med ball twists
c) 10 kneeling hip extensions
d) 75 heel touches

Stretch