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Sundays: Conditioning. I do mobility work, general conditioning this
day. Typically involves things like this:
o
Plyo Box Jumps: 15
o
Plyo Seated box Jumps: 15 (usually supersetted with those first 15
regular box jumps)
o
Tumbling: Rolls, cartwheels, getups. However
many I feel like
o
If no tumbling, then something like a tabata, or
rope slams/battling ropes
·
Mondays: Upper Body. I moved this to Monday since that puts my
other upper body day on Thursdays; previously that was a leg day and I can’t do
that the day after sprinting
o
Bench Press: 3x03
o
BB Row: 4x03-05
o
Push Press: 3x~01-03
o
Maybe some rope work
·
Tuesdays: Lower Body
o
Deadlifting: 3x01-03
o
Hanging Power Cleans: 3x03ish
o
Planks, anti-rotational chops,
paloffs..something like that
·
Wednesdays: Conditioning
o
Sprinting: ~1000m total, this summer I’m
focusing more on speed, so 60s & 100s mostly
o
Tumbling between sprints maybe
·
Thursdays: Upper Body
o
Weighted Pullups: 5x03
o
Incline Bench: 3x03
o
Standing Press: 3x05
o
DB Goblet Walks (holy crap…try these)
·
Friday: Lower Body
o
Squats: 3-4x03
o
Hanging Poewr Snatches: 3x01-03
o
Unilateral Deadlifts: 3x03…these tax me more
than any other lift, other than Bulgarian split squats
o
Some sort of core work, planks of some sort,
anti-rotational chops, paloffs, leg raises.
·
Saturday: Nothing.
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