DAY 1-MON

DAY 2-TUES

DAY 3-WED.

DAY 4-THURS.

DAY 5-FRIDAY

TIME

DRESS/WARM UP

DRESS/WARM UP

DRESS

DRESS/WARM UP

DRESS/WARM UP

5-8 min

1. Bench Press:
See Set/Reps Schedule

2. Power Clean:
1X5 3X5
(Sets/Reps-3rd Phase)
9 minutes-switch

1. Squat:
See Set/Reps Schedule
2. P-Clean/Squat/Press:
1X5 3X5-technique
8 minutes-switch

FORM RUN
 
HIP MOBILITY

BOUNDING

FUN DAY

INV.ROW/PUSH UP            1X10
1. Pull Ups/D-bell Rows         5x5

2. Flat D-bell Press        5X5 Heavy
 A) Close grip Bench      4x6
B) Power Press               5x5

3. Push Press                  1x5 3x5

3 minutes-switch

1. Front Squat or Dynamic Squat(6 minutes-switch)
1x10 3x8/5x5F
2. Lateral Bench Jumps/Bench jumps
    3 x 6
3. Deadlift
1x5 3x5
4. Glute/Hams
3x8-10

25 min.

1. Glut/Hams+Rev.     
    Hypers/Russian Curls
3x8-10
2. Step Ups:    3x6 each leg
A. Heavy
B.W/kick
C. Bulgarian Squat
4 Minutes-switch
Squat Sits: 10/20/30 sec.

1. Incline/Military press:
2x8-10
2. Inv. Rows or Pull Ups:
2x8-10 or 15’s
3 minutes-switch
Group:Planks/Push Ups/Abs

Group: x 2
Man makers                10     reps
Half Mans                    10
Around the worlds      5/5
Plate Punches              20
Rows/Curls                  10

2 minutes-switch
Bicep Curl                                  2x8F
Dips/Tricep Ext.                        2x8F
D-bell Rows/Pull Ups                2x8F

AUX:-1. Deadlift/Shrug OR
Hang Pull/Hang Shrug
1x5 2x8
2. Shoulder Complex X2
3. Jumps: Scissor jumps
Speed skaters 2x8
4. Neck Iso-F/B/S/S  2x10
Abs 3x15-25
AGILITIES/FOOTWORK
Ladders
Dot Drills
Ropes
Stairs-fast feet

COMBATIVES

REST

 AUX:Goodmornings/RDL’s 2X8
Walking Lunges/Side Lunges 2x10 each leg
Neck Iso 1x10 S/S
1. K-Bell Routine
SPEED/POWER
2. Box Jumps-routine
3. Medicine Ball throws
4.Sleds/Sprint Sets
Group Sprints

Start:
3:30

STATIC STRETCH

STATIC STRETCH

Finish
4:30