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Workout Schedule:
| monday | tuesday | wednesday | thursday | friday | saturday |
|---|---|---|---|---|---|
| Power cleans 5x5 | setaed box jumps for height 4x6 | hangcleans to push press 4x4 | box drops to vertical jumps 4x4 | back squats 6x6 | bench press 6x6 |
| box squats 5x5 | box jumps from2-3ft against the wall 4x6 | front squat full depth 4x4 | horizontal jumps for distance (4 in a row) | seated box hops 6x6 | pull ups 6x6 |
| bench press 5x5 | MB wind slams (each side) 3x10 | incline DB bench (single arm at a time for speed) 4x8 | increasing(90, 180, 270, 360) jumps ech direction | snatch grip high pulls (from knees) 4x6 | DB incline bench 4x6 |
| bent over rows 5x5 | MB squat to vertical throw for height 3x5 | pull ups 4x8 | Forward back side to side line hops (20 sech each) | DB single leg dead lift 4x6 | single arm dumbel rows 4x6 |
| Db split jerk 3x5 | MB over head soccer throw for distance 3x10 | between legs DB hang snath (each hand) 4x4 | double leg hops up stairs 4 | reverse hypers (get heavy) 4x8 | Barbell/DB pull overs 4x8 |
| pull ups 4x8 | sprint up steps 5 | scissor 1/4 lunge jumps 4x4 | sprint up stair (every step) 4 | weighted single leg eccentric box lowers 4x8 | DB chest flys 4x8 |
| weighted GHD 4x12 | sprint 40 yards 4 | BB rotational squats (each side) 2x10 | strides 40 yards 6 | sled pulls + push relays (25 yard) | Kneeling MB overhead wall throws 2x25 |
| standing plate twists 4x12 | sprint 20 yards 10 | planks (1 min) leg lifts (1 min) russian twists (1 min) | sprints 20 yards 6 | MD russian twists 2x30 | MB v-ups |
Along with this stuff you must stay hydrated!