Plyos, Acceleration, Agility 8/15

3x15yd power skip
2x lateral hop,hop,bound
3x linear vertical hop - double contact to stabil.
8x drop shuffle to sprint
3x chute run - staggered
3x backpedal to sprint
2x lateral shuffle to perpendicular sprint
3x acceleration to base to dropstep accel
3x crossovers - continuous
7x hill sprint

Lifting 8/13

1A. Deadlift 3x5
1B. Bench press 4,3,2,1 (max = 205 lbs)

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

3A. Forward lunge 3x5
3B. Calf raises 3x15

4A. Box blast 3x6
4B. DB side raise 3x10

5. Core 3x
a) 50 sit ups
b) 50 med ball twists
c) 60sec plank
d) 12 kneeling hip extensions

Plyos, Acceleration, Agility 8/12

4x 40yd dash (best time = 4.72 sec)
3x5 squat jumps
3x lateral/medial hurdle hops L/R
3x4 rotational bound - 90 degree to stabilization L/R
3x backpedal to acceleration
3x acceleration to base to dropstep accel
3x drop lateral slides - zig zag
1x Agility Ladder Circuit

Lifting 8/9

1A. Back Squat 4,3,2,1,1 (max = 280 lbs)
1B. Pullups 3x max

2A. Step ups 3x5 L/R
2B. DB seated press 3x8

3A. 1-arm DB snatch 3x5 L/R
3B. Seated row 3x8

4A. Lateral bound 2x4 L/R
4B. Pushups 2x25


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

Lifting 8/4

Warmup
1. Power Clean and Jerk 4,3,2,4

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

3A. Side lunge 3x5
3B. DB front raise 3x8

4A. 1-leg linear box hop 2x4
4B. Reverse lat pulls

5. Jump rope 2x 2 min

6. Core 3x
a) Jack knife situps - 30
b) 1-leg glute bridge raise - 10
c) Oblique extensions (25 lb plate) - 15
d) Seated hip abduction - 12