Week 2

1:2
Wt 203
(M) Neuro Warm Up, Foot Speed and Top Speed Drills (Fast leg) Depth Landings x 15 (5 @max 34), Box Jumps 1x18 up to 12@41.5, 1 Bench 1rm (265) up to 235x5 (85+%) 2 DB Floor Press 3x 8 (75,90,80's) / 1 Leg Reverse Hyper 3x10 (3,5,5), 3 DB Chest Supported Row 3x8 (50-60) / Face Pull 3x10 4 DB Front Plate Raise 3 x 15 (15-25) / Band Pull Apart 3x15 5 DB Hammer Curls 3 x10 (40-45) / Rope Pushdown 3 x 10 12,15,16) 100 reps of ground based abs
(T) Cardio 130-150 hr for 16 minutes, recovery rope chops, planks, ant chain
(W) Skip Warm Up, Medballs, Nordic Curls 2 x 10, Snatch Pull Floor 4x2 @ 98, 137, 159,174 (2x2 Hang Snatch 137 & 142) / 1 Leg x Box Jump x 2, Box Squat (3 mats) 3 @ bar, 115-185-245-2@295-335-1@385-425-455-475 1 DB Bulgarian 3x 8 (30,65,70), 3x12 45 Back Extension (15,25,35), 1 x 20 sprinter, side plank up, toe touches w/45
(Th) NX Warm Up, Rope Chop Series, Hurricane 10 x25 seconds @4 incline @ 10.5 speed(1-Tire hits 12/starfish 12, 2-Green Plate Chop 12, Russian 12, 3- Pallof)
(F) Defranco Upper Body Warm Up, Medball Explosives, 3x Vested Max Pushups (go until speed slows) 30,25,25, CableLat Pulls 3x20 @10,12,8, YTW's 3x10 w/5's, BandPushdown 4x25/DB Alt Curl 3x10, rest 5 Acceleration Prowler March 4x20 yards (45,45+25, 45/45, 45/45+25) Acceleration Sled Drags 4x 20 yards (4 plates ++25/25)
(S/S) off

Great week of training. Diet is going really well. Loving this wheat grass drank each morning. Xmas partay tonight--progress will be put on hold.

"It is better to conquer yourself than to win 10,000 battles" Buddha