13 Jan 2016-Wednesday (total body power)

Foam Roll/TP/Correctives
Dynamic Warmup
Optional Conditioning Multistarts 5yards x12

PAP: KB Swings, Plate Int/Ext Rotations, elbow Push Ups, BW Squats 3x10ea

T1a
Power Clean   61 ₁   67 ₁      70 ₁                   
                        5          5         5             
Broad Jumps 4x3

T1b
Power Squat(front or back) 49 ₁    55 ₁  warm up       61₁     64₂    67 ₁
                                                                 8        6                           5         5      5
T2
Barbell Push Press  3x5
Dynamic Band Pulldowns 3x8
Box Jumps 3x3

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3 2-3 Rounds

SKB Offset RFE Squat x5e

1 Arm DB Incline Bench x8ea

TRX 1 Arm Rows x8ea

Striaght Leg Bridge x8

 

AUX 2-3 Rounds

Bent Over Raise x12

Side Raise x12

Front raisex12

Pressx12

 

12 Jan 2016-Tuesday (anaerobic conditoning)

Foam Roll& Correctives
Dynamic Warm Up

Sprint Option  2-5 Rounds of......
1x400m under 1:35 rest 2-3min, 3x200m under :45 rest 1.5-2min, 5x100m under :20 rest :60sec
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
2-5 Rounds of.....
1x500m row rest 2:1, 2x250m row rest 3.5:1, 5x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 

KB Circuit-

A. 3-6 Rounds
DKB Rack Squat x5
Farmer's Walk x60-90yds
Renegade Rows x8ea
No rest between exercises 2-3min between rounds

B. 3-6 Rounds
SKB L. Cycle Swings x12
SKB L. Cycle Clean x5ea
DKB Sumo Deadlift x10
SKB Single Leg RDL's
SKB Press x5ea
SKB 1 arm Rows x8ea

:30sec rest between exercises 2min between rounds

11 Jan 2016-Monday (Upper Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Walking Push Ups 3x5, Plate L Raise w/ Rotation 3x12, Short band scaption 3x12

T1
Bench 
warm up  40 ₁   56 ₁   working   58 ₁     67 ₁     73₁      76₁    79-82₁    
                   10        8                    8         6      5       5           5
Bent Over Rows 5x5

T2
Standing ShoulderPress 3x5 

Weighted Pull Up 3x5

T3  2-3 Rounds

Close Grip Bench x5

DKB Rows x8

Kneeling 1 Arm DB/KB Press x5ea

High 1 Arm Band Rows x8

AUX 2-3 Rounds
Dips x:30sec
Triceps x:30sec
Biceps x:30sec

7 Jan 2016-Thursday (Total Body SE)

Foam Roll/TP/Correctives

Dynamic Warmup

Optional Conditioning 30yd prowler push x6 on the min

PAP: Light KB Swings 3x10, Inch Worm Push Up 3x5, Leg Swings 3x15ea

T1a(combo)

Clean Pull+ Power Clean + Hang Clean  70 ₁     76 ₁    79₁      82₁     85_{1  max rest :90sec btwn sets}
                                                             3ea      3ea     3ea   3ea    3ea   
T1b
Front/Back Squat  52₁   64₁    70_{1       Warm Ups}    82-85 _{7    Every :75sec on working sets
                                         6       5       5                       3}    
Active Straight Leg Raise 4x8ea

T2

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

1 arm DB Rows 5x5ea

T3 

Barbell Glute Bridge 3x5
DB/KB Single Leg RDL's  3x5ea

Iso Superman Holds 3x:30sec

AUX 2-3 Rounds

DB Flys x10

DB Rev Flys x10

DB Curls & Press x10

6 Jan 2016-Wednesday (Active recovery)

Foam Roll& Correctives
Dynamic Warm Up

Interval Sprint  16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep

Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :30sec 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


Foam Roll & Stretch


This is a moderate effort / recovery day.  This should allow you to recover from previous workouts before a very intense session on Thursday.  Use this day to stay active but RECOVER!!!

5 Jan 2016-Tuesday (Upper Body Power)

Foam Roll/TP/Correctives
Dynamic Warmup 

Optional Conditioning Speed Ladder x20

PAP: Plate Full Cans, Plate Empty Cans, Plate low Int/Ext Rotations, Scap Push Ups 3x12ea

T1
Power Bench   40 ₁   52 ₁  warm up  55 ₁        67 ₄ 
                                   8       6                    6           5          
Seated Band Dynamic Rows 5x8

T2
DB or KB or Barbell Push Press 3x5
Dynamic (fast up slow down) Pull Up 3x8

T1&T2 are power exercises.  This means the weights will be moderate and we need to focus on bar speed!  If you can, use a tendo unit.  The faster you move a weight the more power you will produce.  while doing this it is very important to maintain great technique.

T3  3-4 Rounds

Hang Clean High Pull or Upright Rows x5

Band Rotation with press x8ea side

Band Face Pulls 3x8

DB or KB Shrugs 3x10

Clapping Push ups x5

AUX 2-3 Rounds

DB 3 way Raises x10ea

Triceps x:30sec

Biceps x:30sec

4 Jan 2016-Monday (Lower Body Strength)

Foam roll/Correctives
Dynamic Warmup
Optional Condo: 8x60 yard shuttles on the min

PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each

T1a
Cleans 67 ₁         76 ₁      82 ₁        85 ₁       88 ₁        

                 4           3         3             3            2         

Pigeon or brettzle stretch 4x :20-:30sec each side

T1b

Deadlift or Back Squat

Warm Up  48 ₁      50 ₁

                10           8 

 61 ₁        70 ₁      76 ₁        79 ₃       85 ₁       88 ₁

     6           5         4             4             3          3

T2 

KB/DB RFE Slingle leg squat 4x6ea
Glute Ham Raises 4x5

T3  

Rotational MB throws 3x5ea
Barbell Glute Bridge 3x8
Alligator Walks 3x15 yards each