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