Day # 39 5/8/2014
Warm-Up and Bird Dogs
A Skip 2x50
Heel Kick 3x20
A Skip 3x20
60x6
60x2 @ 50%
Stretch
Day # 40 5/9/2014
Power Clean 2x2’s up to 225
Squat - Speed Work up to a few heavier sets
135, 165, 195, 225, 255, 285, 315, 345, 375, 405 x 2
Deadlift - 10x1 @ 285
Day # 43 5/12/2014
A1 Bench- 5x5 @ 225
A2a Barbell Row- 2x8 @ 185, 2x6 @ 195
A2b Band Pull-Apart- 4x15
B1 Military Press- 2x8 @ 145, 2x6 @ 155
B2 Horizontal Pulldown- 2x8 @ 120, 2x6 @ 130
C1 Fat Bar Curl- 70x12, 12, 8, 8
C2 Pushdown- 130x12, 12, 12, 12
Internal Rotation- 2x8
Day # 44 5/13/2014
110x4 - Build up 50-75%
110x3 - 100%
110x1 - 50%
Stretch
Day # 45 5/14/2014
Jump Rope - 3x50 - Superset with Bird Dogs
3x50 - Superset with Side Planks
Throw Circuit - 3x12 - Superset with Mobility Work
Power Clean - 2x3’s to 210
Safety Squat - 135x3, 185x3, 225x3
Add 2 Chains - 225x3, 255x3, 285x3
Singles - 315x1, 345x1, 375x1
Down Set 80% - 300x5
Safety Squat GM’s - 2x8 @ 55, 2x6 @ 65
Leg Curl - 4x12,12,12,12 @ 120
Stretch
Day # 46 5/15/2014
Warm-Up
2 Half Stairs
6 Full Stairs
4 Half Stairs
Day # 47 5/16/2014
YTW and Dislocates
A1 Close Grip Incline
135x5, 155x5, 175x5, 215x5, 235x5
255x5, 275x5, 295x5, 315x5
A2a Face Pull 5x10 @ 130
A2b DB Shrug 5x10 @ 70
B1 1 Arm DB Shoulder Press
2x8 @ 70, 2x6 @ 75
B2 DB Lat Row
2x8 @ 70, 2x6 @ 75
C Suspended Push-Up - 3xRP
D Lat Pulldown - 3xRP
E 1 Arm Extension - 3xRP
F 1 Arm Curl - 3xRP
Day # 49
Mobility / Stretch
4x20 A Skips
4x20 High Heel
“Speed” Training
2x10, 2x20, 2x30, 2x40, 1x50, 1x60
Day # 50 5/19/2014
Jump Rope x 50 - Birddogs 3x10 Second
Jump Rope x 50 - Side Plank 4x10 Second Hold
Jump Rope x 50 - Hurdles - Elbows Up x 3 Sets
Stretch / Activation / Roll
Power Clean - 3x2’s up to 235
Squat - 5x5 @ 275
Deadlift - 10x1 @ 285
Reverse Hyper - 3x6
Prowler - 12 Trips @ 90
Day # 51 5/20/2014
Ladders/Hurdles/Jump Rope
Superset with Activation / Mobility / Stretching
30 minutes
Day # 52 5/21/2014
A1 Bench- 5x5 @ 235
A2a Barbell Row- 2x8 @ 195, 2x6 @ 205
A2b Band Pull-Apart- 4x15
B1 Military Press- 2x8 @ 155, 2x6 @ 165
B2 Horizontal Pulldown- 2x8 @ 130, 2x6 @ 140
C1 Fat Bar Curl- 70x12, 12, 12, 12
C2 Pushdown- 140x12, 12, 12, 12
Internal Rotation- 3x10
Day # 53 5/22/2014
Volume Day
100x10 @ 75%
Day # 54 5/23/2014
Jump Rope x 50 x 6
Superset: McGill Big 3, Hurdles, Foam Roll, Elbows Up, Toe Raises
Throw Circuit - 4x12
Power Clean - 2x3’s up to 215
Front Squat - 135x3
Add 2 Chains- 135, 165, 195, 225, 245, 265x3
Safety Squat GM’s - 2x8 @ 65, 2x6 @ 75
Leg Curl - 4x12,10,8,6 @ 140
Full Stairs x 8
Stretch
Day # 59 5/28/2014
“Speed” Day
6x50 Warm-Up
Stretching / Mobility / Bird Dogs / Planks
3x20 A Skip
3x20 High Heels
10,20,30,40 Yard Sprint x 3
YTW and Dislocates
A1 Close Grip Incline
135x7, 165x7, 195x7, 225x7, 255x7, 285x7, 255x7, 225x7, 195x7
A2a Face Pull 5x10 @ 140
A2b DB Shrug 5x10 @ 75
B1 1 Arm DB Shoulder Press
2x8 @ 75, 2x6 @ 80
B2 DB Lat Row
2x8 @ 75, 2x6 @ 80
C Suspended Push-Up - 3xRP
D Lat Pulldown - 3xRP
E 1 Arm Extension - 3xRP
F 1 Arm Curl - 3xRP
Day # 60 5/29/2014
Volume Day
100x6 @ 75%
50x3 @ 75%
Day # 61 5/30/2014
Jump Rope x 50
SS w/ Bird Dogs, Side Planks, McGill Sit-Up, Foam Roll, Hip Stretch,
Elbows Up, Hurdles, Band Pulldown
Power Clean - 2x3’s up to 225, 245 for 3 singles
Squat - 5x5 @ 275
Deadlift - 10x1 @ 295
Reverse Hyper - 4x6
Prowler - 12 Trips @ 90
Day # 62 5/31/2014
YTW and Dislocates
A1 Bench- 5x5 @ 235
A2a Barbell Row- 2x8 @ 205, 2x6 @ 215
A2b Band Pull-Apart- 4x15
B1 Military Press- 2x8 @ 165, 2x6 @ 175
B2 Horizontal Pulldown- 2x8 @ 140, 2x6 @ 150
C1 Fat Bar Curl- 75x8, 8, 8, 8
C2 Pushdown- 150x12, 12, 12, 12
30 min walk
Stretch
Internal Rotation- 3x10
Day # 63 6/2/2014
Jump Rope x 50 x 6
Superset: McGill Big 3, Hurdles, Hip Stretches, Elbows Up, Toe Raises, PD
Throw Circuit - 4x12
Power Clean
135x3, 155x3, 175x3, 195x3, 215x3
225x1, 235x1, 245x1, 255x1, 265x1
Front Squat - 135x3
Add 2 Chains- 135, 165, 195, 225, 255, 285x3
Singles w/ Chains - 300, 315, 330
Safety Squat GM’s - 2x8 @ 75, 2x6 @ 85
Leg Curl - 4x8,8,8,8 @ 140
Volume - 120x2, 110x2, 100x2, 90x2
Stretch
Day # 64 6/3/2014
30 Minutes - 20 seconds on, 40 seconds off
Jump Rope
Ladder
Hurdles
Day # 65 6/4/2014
“Speed” Day
3x50 Jog
1x50 Backward Run
2x50 Side Shuffle
Stretching / Mobility
3x20 A Skip
3x20 High Heels
10,20,30,40, 50, 60 Yard Sprint x 2
YTW and Dislocates
A1 Close Grip Incline
225x7, 245x5, 265x3
245x7, 265x5, 285x3
265x7, 285x5, 305x3
A2a Face Pull 5x10 @ 150
A2b DB Shrug 5x10 @ 80
B1 1 Arm DB Shoulder Press
2x6 @ 80, 2x4 @ 85
B2 DB Lat Row
2x8 @ 80, 2x6 @ 85
C Suspended Push-Up - 3xRP
D Lat Pulldown - 3xRP
E 1 Arm Extension - 3xRP
F 1 Arm Curl - 3xRP