Becoming a Ki Machine

Progam Goals:
Weight-BodyComp-10yd-20yd-30m-40yd-Vert-Broad-3FoldJump-Squat-PC-BenchMax/225
197-8%-1.45-2.55-3.75-4.45-36"-10'0-33ft-490-300-300/15
207-11%-1.55-2.65-3.95-4.6-32"-9'6-30ft+-475-275-275/9 (Current Pre-Program)

Focus Areas: Follow a similar DeFranco Style method, making my own adaptations directed towards my own needs analysis, more than anything I want to focus on performance nutrition...I am always most explosive with a low body fat and 190s weight

Cycle 1
(M) Neuro Warm Up, Depth Landings x 20 (10 max), Box Jumps 1x15 up to 10 @ 37.5 for 6 to 8, 1 Bench 1rm (265) 80% 2x5 (210), 2 DB Floor Press 3x 10 (75,85's) / 1 Leg Reverse Hyper 3x10 (3,4s), 3 DB Chest Supported Row 3x10 (45,50s) / Face Pull 3x12 4 Front Plate Raise 3 x 15 / Band Pull Apart 3x15
5 DB Hammer Curls 3 x10 (35s 40s) / Rope Pushdown 3 x 10 (10,12,14) 100 reps of ground based abs
(T) Cardio 140 hr for 20 minutes, recovery rope chops, planks
(W) Skip Warm Up, Medballs, Nordic Curls 2 x 10, Snatch Pull 4x3 @ 88, 132, 154,167 (1x3 Hang Snatch 132) / 1 Leg x Box Jump x 2, Box Squat (3 mats) 3 @ bar, 115-185-245-295-335-370 x 1-400x1--420x3, 1 DB Bulgarian 2x 8 (45,65), 3x10 45 Back Extension (10,20,30), 1 x 20 sprinter, side plank up, toe touches w/45
(Th) NX Warm Up, Rope Chop Series, Hurricane 9 x 12 @ 3 incline @ 10 speed @ 30 seconds (1-Tire hits 10/starfish 10, 2-Green Plate Chop 10, Russian 10, 3- Pallof)
(F) Defranco Upper Body Warm Up, Barbell Bench Test 225 x 9, 3x Vested Max Pushups (go until speed slows) 25,20,20, Cable/ Band Lat Pulls 3x20 @9, YTW's 3x10 w/5's, BandPushdown 4x25/DB Alt Curl 3x10, rest 5 Acceleration Prowler March 4x20 yards (45,45+25, 45 +45s) Acceleration Sled Drags 4x 20 yards (4 plates ++)
(S/S) off

"Flow with whatever may happen and let your mind be free: Stay centered by accepting whatever you are doing. This is the ultimate" - Chuang TZU