2 Sets:

• Banded Glute Activation x 10 ea.
• Side Plank x 20 Seconds ea.

Strength:

A) 4 Sets: (Every 2 Minute)

• Front Squat x 5

*Increase 5-10# from last week

B) 3 Sets:

• Wt. Hip Ext. x 10-12

Skill:

• 12 MB Sit Up
• 9 Box Jump
• 6 Hang Power Clean

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

• 10 Minutes Mobility

2 Sets:

• Banded Glute Activation x 10 ea.
• Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

• Set 1 = 5 reps @ 65%
• Set 2 = 4 reps @ 70%
• Set 3 = 3 reps @ 75%
• Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

• DB/KB Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
• Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

• 12 MB Sit Up 20/14
• 9 Box Jump 24/20
• 6 Hang Power Clean 185/125

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

• Banded Glute Activation x 10 ea.
• Side Plank x 20 Seconds ea.

Strength:

A) 6 Sets: (Every 90 Seconds)

Front Squat x 3

• Set 1 = 5 reps @ 65%
• Set 2 = 4 reps @ 70%
• Set 3 = 3 reps @ 75%
• Sets 4-6 = 3 reps

*Sets 4-6 are drop sets.  For these sets if your 75% is above 285 lbs decrease load 35 lbs.  If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets.

B) 3 Sets: (Every 3 Minutes)

• Back Rack Stationary Alt. Forward Lunges x 10 ea. (+ 5-10% from heaviest weight used last week)
• Stiff Legged Deadlift x 8 @ 60% of 1 RM Deadlift (If work set was below 220# last week increase weight by 5#, if work sets were above 220# last week increase weight by 10#)

Skill:

• 12 Sit Up 30/20
• 9 Box Jump 24/20
• 6 Hang Power Clean 185/125

*MB Sit Up = Med Ball touches over head as athlete touches shoulder blades on ground, then Med Ball touches in front of the athletes toes as they Sit Up.

• 10 Minutes Mobility