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