Monday Training From Zero Cycle 3
Eliptical 3/ Power plate and roll out 17
foot strength 3 to 5
Dynamic warm up, ground based mobility/ low abs /activation 15
Single leg glute ext x 8 w/green than red plate/lunge series stretch
Lo to hi 3x8 / Rdl, deep sit, hang shrug 4's x bar + greens, bar+ blues
5x4 clean shrug from floor 199,243,268, db jump shrug w/70's, 288x2
Cable/Wall Drill/ Prowler March 10 yards/ 2 15 yard 2 point starts (4)
Barbell Hip Thrust 3x10 @ 185,315,405 to single leg slideboard leg curl w/weight/ Blast Strap Row w/vest 3x8
stretch

Tuesday
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
Rev Hyper 3,6/45lb cossack squat and squat press/hip flexor box
Midline Cable 3x8 & Superman Arch Up 8/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, lateral bound and stick 3 rounds of 8 total jumps, push steps
DB Bench 3x8 @ work up to 75,95,100/ Face Pull 3x15
Lat Pulldown 4x10 w / EZ Bar Skull Crusher 4x8
DB Shrug 3x15/YTW's10/DB Curl

Wed...abdominal core warm up 10 x 20 reps...vibration...hills 8x25 yards...easy run...stretch

Thursday
Vibration and roll out and stretch
Ankles
Dynamic Movement, low abs, ground based mobility and activation
Single leg reverse hyper 2x10,8 @ 3,6/ squat to press/ box hip flexor stretch
Pallof 3x8 @ 8,10,12/snatch complex up to bar yellow
Paused Box Jump w/out countermovement 2x5 @ 30,36
Sumo Deadlift 2x5,3x4 @154,265,325,345,375
Broad Jumps 2x5 best of 9'6
Barbell Lunge 2x20 yards @130,165
Reverse Hyper 3x 12 @6,10,12/2 up 1 down leg curl 2x12

Friday
Vibration/ankles/dynamic warm up/
runner machine/cossack/rev lunge
foot ladder drills and 1/2 star drills
OG Chin 4x8 @25-35/ Medball Jump Throw 4x6
Barbell Push Up w 3 vest (60lbs) 3x20 reps as fast as possible/ Heavy Band Standing Row 3x16 reps
2 sets heavy rope pushdown x12/face pull/scap push ups
sprints 5x40 yards

Friday
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug bar +greens, bar+blues
Trap Bar 4x6,4,2,2 @165,275,385,435 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 3x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Back Squat x band 115x5, 185x5,225x5 10 @ 270 w/.5, than1.0 than 2.0 min rest
RFESS front squat grip 115x8,160x8
Glute Ham 3x8 w/25 to 35 / 2 up 1 down leg curl 2x12 50/75

Sat sun off

Wed Training
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
Rev Hyper 246/45lb cossack squat and squat press/hip flexor box
Midline Cable/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, crossover runs to sprint 5 yards 6x5 yards, band walks
Barbell Bench 95 x 15, 145x155, 195x13/ Face Pull 3x15
Lat Pulldown 3x10 w /bands/Band Push down 15

Training from Zero: Cycle 2
Monday
3min eliptical
Stick and stretch and power plater 20 minutes
Low ab/foot strength
Dynamic movement/ Ground based
Single leg glute ext x 8 w/blue plate/lunge series x 2
Lo to hi 3x8 / Rdl, deep sit, hang shrug 5's x 3 bar + 10, yellow +5's
Rack Pull 225x5, 275x4, 315 x 3, 405 x 3 x 1 / Band Pull Apart x15
Prowler 8x25 yards @ 90x2,180x2,270x2
2x10 yards from kneeling
Barbell Hip Thrust 3x10 @ 185,315,405/ Blast Strap Row 3x8
stretch

Saturday
Rollout/Powerplate
Dynamic Warm-Up
Rope Chops/X Band Walks
Foot speed/lateral mini hurdles
Chin Up 4xAMRAP 75,50,25,bodyweight
DB Floor Press 4x8/DB Split Stance Cable Row 4x8
Vested Scap Push Up/ Band Pushdown
YTW's/EZ Bar Curl

Friday
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug bar +10, yellow's
Trap Bar 4x6,5,4,4 @165,275,350,380 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 3x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Back Squat x band 95x5, 155x3, 195x3 10 @ 245 w/.5, than1.0 than 2.0 min rest
Break
Barbell Lunge 135 x 20 yards, 155 x 20 yards
Reverse Hyper 3x12 @ 5,10,15/ single leg slide board leg curl 2x8
Low abs/foot strength/gun show and YTW's

Jake- Don't be against something; be for something! Lowerbody deload- 8 sets of 5 front squats

Wed Training
Eliptical 10, stick and stretch 30 minutes, low abs and foot strength, pallof press/glute extensions/hip flexor stretch x 3, tempo run 10 minutes of jog 25/hard run 8-10/walk 20, 5 minute jug, mini band walks/planks x 2, stretch

Friday
Bike 3
Stick 12
Ankles/Foot strength & Low abs 8
Dynamic warm up and mobility 17
stretch
Runner Machine x 2/ Cossack & Rev Lunge from Block
Pallof press/ clean complex rdl/deep sit/ hang shrug
Trap Bar 4x5 @165,275,329,350 w/ 1 than 1.5 than 2.o min rest
Quick to ankling to high knee 5x 15 yards
Acceleration Cable March/ wall drill/ band sprint x 3
Trap Bar 4x5 @165,275,329,350 w/ 1 than 1.5 than 2.o min rest
Back Squat x band 95x5, 155x3, 195x3 9 @ 225 w/.5, than1.0 than 2.0 min rest
Break
Single Leg Front Squat 2x8 @ 95,145 w 2 min. rest
natural Glute Ham Raise 3 x 8 w/25/ single leg slide board leg curl 2x8

Sat/sun off

Training from Zero: Cycle 2, Week 2
Monday
3min eliptical/3 min linear ladder drills
Stick and stretch 10 minutes
Low ab/foot strength
Dynamic movement/ Ground based
Single leg glute ext x 8 w/blue plate/lunge series x 2 & stretch
Lo to hi 3x8 / Rdl, deep sit, hang shrug 5's x 2 bar, bar +yellow
Rack Pull 245x5, 335, 355,365x 3x 4/ Band Pull Apart x15
Prowler Push 4 sets 20 yards
2 Band Sprints 10 yards (focusing on not over striding)
Sled Pull 2 sets 20 yards
band sprint/ 2 2pt 10 yard starts
Barbell Hip Thrust 3x10 @ 225,315, 385/ EZ Bar Row from 45 degree hold 2x10 heavy
stretch

Tuesday
Bike 4/Stretch and roll 16 minutes
Foot strength/low ab
Dynamic Warm up and ground based mobility/activation
45 Single leg back ext 3x8/10 w/10lb/ 45lb cossack squat and squat press
Hi to lo 8,7/ Snatch RDL, Deep sit, shrug x 5s x 2 @ bar +10, bar+10+greens
Ladder Drills, bandwalks, crossover runs 6x5 yards, band walks
Push Up 4x15,15,12,12 w 2vest,3vests, 3vests +3chains/ Lat Pulldown with band 4x12

Tuesday
off
Wed. Training from Zero
bike 3
roll out 15 minutes
ankles/bracing 10 minutes
dynamic movement/mobility 15 minutes
3x single leg reverse hyper x 10/8 @ 2,4,6/ cossack squat/box hip flexor psoas stretch
lo to hi 8,7 @ 6,8 / snatch grip rdl, deep sit, snatch shrug x 5 @65,95
mini band walks/ ladder drills/ lateral crossover steps/ mini band walks
Single Arm Split Stance Cable Row 4x8 @10,11,12,12/ 2 up 1 down leg curl 4x10 50, 75,85, 95
Heavy Pushups 4x15,15,12,12+ (20) @ 3 vests + chain/ Face Pulls 4x12 11ish

All the knowledge I possess everyone else can acquire, but my heart is all my own. ~Johann von Goethe, The Sorrows of Young Werther, 1774

Training from Zero: Cycle 2
Monday
3min eliptical/3 min linear ladder drills
Stick and stretch 10 minutes
Low ab/foot strength
Dynamic movement/ Ground based
Single leg glute ext x 8 w/blue plate/lunge series x 2
Lo to hi 3x8 / Rdl, deep sit, hang shrug 5's x 2 bar, bar +greens
Rack Pull 135x5, 225x5, 315x 3x 5/ Band Pull Apart x15
Prowler Push 4 sets 20 yards
Sled Pull 4 sets 20 yards
4 x 10 yard 3 pt sprints (over extending, need to just get my heel recovery set)
Barbell Hip Thrust 3x10 @ 185,275, 365/ EZ Bar Row from 45 degree hold 4x10
stretch

Thursday: Day 25
Eliptical 25 minutes
Stick and light stretch 30 minutes

Friday
Training From Zero: Day 26
Eliptical 5 minutes
NX Level Linear Ladder Drills
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
3pt 10 yard Sprints x 6...just getting really bored felt pretty good
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg Glute Ext off box (blue plate 10 left, 8 right) x3
Hi to Lo Rope Chop 8's/ X Band Barbell Back Squat 3x12,10,10ish? 95,145,195
Vested Natural Glute Ham raise 3x8-10 w/10,20/ Pallof Press'
Chin Up/Pull Up/OG Pull with vest 3x 12/ Vested Scap Pushup 20/ Y/T/W's 8 reps 10's
stretch