WEEK 1 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each)

TRAINING

B) SPEED LADDER (3 sets each)

WEEK 1 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (3 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (10 sprints)

WEEK 1 BENCH

WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each)

TRAINING

B) SPEED LADDER (3 sets each)

WEEK 1 SQUAT

THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (3 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (10 sprints)

WEEK 2 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each)

TRAINING

B) SPEED LADDER (3 sets each)

WEEK 2 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (3 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (10 sprints)

WEEK 2 BENCH

WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (3 sets each)

TRAINING

B) SPEED LADDER (3 sets each)

WEEK 2 SQUAT

THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (3 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (10 sprints)

WEEK 3

MONDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Bench b) T-Bar Row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Lat. Pull Down b) DB Military Press

SET 4
a) Reverse DB fly b) Incline DB press

SET 5
a) Tri Push Down b) Standing DB Curls

SET 6
a) Push Up b) Close grip Chin up

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

b a b a b A) 3 CONE DRILLS (3 sets each) B) STADIUM STAIRS (5 min run / 1 min rest / 5min run)

WEEK 3

TUESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Squat b) DB calf raises

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) DB lunges b)1ft Bench Hop Overs

SET 4
a) Hang Clean b) Shoulder Shrug

SET 5
a) 1leg HackSquatMach b) Back Extensions

SET 6
a) Roman Dead Lift b) Leg Curl Machine

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

b a b A) 5 CONE DRILLS (3 sets each) B) IN & OUTS (3 laps)

WEEK 3

WEDNESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Bench b) T-Bar Row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Lat. Pull Down b) DB Military Press

SET 4
a) Reverse DB fly b) Incline DB press

SET 5
a) Tri Push Down b) Standing DB Curls

SET 6
a) Push Up b) Close grip Chin up

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

b a b a b A) 3 CONE DRILLS (3 sets each) B) STADIUM STAIRS (5 min run / 1 min rest / 5min run)

WEEK 3

THURSDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Squat b) DB calf raises

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) DB lunges b)1ft Bench Hop Overs

SET 4
a) Hang Clean b) Shoulder Shrug

SET 5
a) 1leg HackSquatMach b) Back Extensions

SET 6
a) Roman Dead Lift b) Leg Curl Machine

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

b a b A) 5 CONE DRILLS (3 sets each) B) IN & OUTS (3 laps)

WEEK 4 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 4 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 6 Weight (+10)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 10 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (3 sets each)

TRAINING

B) STADIUM STAIRS (5 min run / 1 min rest / 5min run)

WEEK 4 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 4 Weight (+10) Target Reps 10 Actual Reps

LUNGES
(Left/Right =1rep)

Weight Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

1 ARM DB ROW

Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps

LAT. PULL DOWNS

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 5 CONE DRILLS (3 sets each)

TRAINING

B) IN & OUTS (3 laps)

WEEK 4 BENCH

WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 4 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+10)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 10 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (3 sets each)

TRAINING

B) STADIUM STAIRS (5 min run / 1 min rest / 5min run)

WEEK 4 SQUAT

THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 4 Weight (+10) Target Reps 10 Actual Reps

LUNGES
(Left/Right =1rep)

Weight Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

1 ARM DB ROW

Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps

LAT. PULL DOWNS

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 5 CONE DRILLS (3 sets each)

TRAINING

B) IN & OUTS (3 laps)

WEEK 5

MONDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Hang Clean b) DB Shoulder Shrug

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Incline Bench Press b) Dips

SET 4
a) Upright Rows b) Standing DB press

SET 5
a) Jammer b) Diamond Push Ups

SET 6
a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps 25 25 Weight a

Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

a b a b A) FOUR SQUARE DRILLS (4 sets each) B) SPEED LADDER (4 sets each)

WEEK 5

TUESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) T-Bar Row b) 1 arm DB row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Roman Dead Lift b)Leg Curl Machine

SET 4
a) Lat Pull Downs b) Chin Ups

SET 5
a) Leg Press b) DB Calf Raises
(toes: in/out/front)

SET 6
a) Standing EZ bar curls b) Sit DB preacher curl

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

a b a b A) 4 CONE DRILLS (4 sets each) B) 60 YARD HOLLOW SPRINTS (12 sprints)

WEEK 5

WEDNESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Hang Clean b) DB Shoulder Shrug

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Incline Bench Press b) Dips

SET 4
a) Upright Rows b) Standing DB press

SET 5
a) Jammer b) Diamond Push Ups

SET 6
a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps 25 25 Weight a

Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

a b a b A) FOUR SQUARE DRILLS (4 sets each) B) SPEED LADDER (4 sets each)

WEEK 5

THURSDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) T-Bar Row b) 1 arm DB row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Roman Dead Lift b)Leg Curl Machine

SET 4
a) Lat Pull Downs b) Chin Ups

SET 5
a) Leg Press b) DB Calf Raises
(toes: in/out/front)

SET 6
a) Standing EZ bar curls b) Sit DB preacher curl

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

a b a b A) 4 CONE DRILLS (4 sets each) B) 60 YARD HOLLOW SPRINTS (12 sprints)

WEEK 6

MONDAY July 4th Weight room closed

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Hang Clean b) DB Shoulder Shrug

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Incline Bench Press b) Dips

SET 4
a) Upright Rows b) Standing DB press

SET 5
a) Jammer b) Diamond Push Ups

SET 6
a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps 25 25 Weight a

Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight

SET 8

WEEK 6

TUESDAY July 5th Weight room closed

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) T-Bar Row b) 1 arm DB row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Roman Dead Lift b)Leg Curl Machine

SET 4
a) Lat Pull Downs b) Chin Ups

SET 5
a) Leg Press b) DB Calf Raises
(toes: in/out/front)

SET 6
a) Standing EZ bar curls b) Sit DB preacher curl

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

WEEK 6

WEDNESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Bench 10 10 10 10 10 10 b) DB Bench Press Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Hang Clean b) DB Shoulder Shrug

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 25 25 Weight a Target Reps 45sec 25 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Incline Bench Press b) Dips

SET 4
a) Upright Rows b) Standing DB press

SET 5
a) Jammer b) Diamond Push Ups

SET 6
a) Tri Pushdown b) Overhead Tri-pulls w/rope attachment

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps 25 25 Weight a

Target Reps a) Plank 45sec 25 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

b a A) 300 yard shuttle

WEEK 6

THURSDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Squat 10 10 10 10 10 10 b) DB Box step ups Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) T-Bar Row b) 1 arm DB row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec 10 Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 15e Weight a Target Reps 10 10 Weight a Target Reps 40sec Weight a Target Reps 5 5 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Roman Dead Lift b)Leg Curl Machine

SET 4
a) Lat Pull Downs b) Chin Ups

SET 5
a) Leg Press b) DB Calf Raises
(toes: in/out/front)

SET 6
a) Standing EZ bar curls b) Sit DB preacher curl

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

b a A) 300 yard shuttle

WEEK 7 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 6 Weight (+10)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (4 sets each)

TRAINING

B) SPEED LADDER (4 sets each)

WEEK 7 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps

LUNGES
(Left/Right =1rep)

Weight Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

1 ARM DB ROW

Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps

LAT. PULL DOWNS

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (4 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (12 sprints)

WEEK 7 BENCH

WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+10)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (4 sets each)

TRAINING

B) SPEED LADDER (4 sets each)

WEEK 7 SQUAT

THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps

LUNGES
(Left/Right =1rep)

Weight Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

1 ARM DB ROW

Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps

LAT. PULL DOWNS

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (4 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (12 sprints)

WEEK 8 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 6 Weight (+10)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+5) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (4 sets each)

TRAINING

B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run)

WEEK 8 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps

LUNGES
(Left/Right =1rep)

Weight Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

1 ARM DB ROW

Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps

LAT. PULL DOWNS

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 5 CONE DRILLS (4 sets each)

TRAINING

B) In & OUTS (4 laps)

WEEK 8 BENCH

WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 6 6 6 Weight Weight (+10) Weight (+10) Weight (+10) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+10)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 10 10 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 6 6 Weight Weight Weight (+10) Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 10 Weight 8 Weight (+5) 8 Weight

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) 3 CONE DRILLS (4 sets each)

TRAINING

B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run)

WEEK 8 SQUAT

THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 10 Weight Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 6 Weight (+10) Target Reps 10 Actual Reps

LUNGES
(Left/Right =1rep)

Weight Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

1 ARM DB ROW

Target Actual Reps Reps 4 Weight (+5) Target Reps Actual Reps

LAT. PULL DOWNS

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 5 CONE DRILLS (4 sets each)

TRAINING

B) In & OUTS (4 laps)

WEEK 9

MONDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Bench b) T-Bar Row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Lat. Pull Down b) DB Military Press

SET 4
a) Reverse DB fly b) Incline DB press

SET 5
a) Tri Push Down b) Standing DB Curls

SET 6
a) Push Up b) Close grip Chin up

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

b a b a b A) 3 CONE DRILLS (5 sets each) B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run)

WEEK 9

TUESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Squat b) DB calf raises

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) DB lunges b)1ft Bench Hop Overs

SET 4
a) Hang Clean b) Shoulder Shrug

SET 5
a) 1leg HackSquatMach b) Back Extensions

SET 6
a) Roman Dead Lift b) Leg Curl Machine

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

b a b A) 5 CONE DRILLS (5 sets each) B) In & OUTS (5 laps)

WEEK 9

WEDNESDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Jammer 10 10 10 10 10 10 b) Seated Cable Row Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Bench b) T-Bar Row

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 20 20 Weight a Target Reps 30sec 20 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) Lat. Pull Down b) DB Military Press

SET 4
a) Reverse DB fly b) Incline DB press

SET 5
a) Tri Push Down b) Standing DB Curls

SET 6
a) Push Up b) Close grip Chin up

SET 7
a) Med Ball Crunch b) Hanging Knee Lift

Target Reps a) Plank 30sec 20 b) Med Ball Russian Twist Weight

SET 8

a AGILITY TRAINING

b a b a b A) 3 CONE DRILLS (5 sets each) B) STADIUM STAIRS (7 min run / 1 min rest / 7 min run)

WEEK 9

THURSDAY

SUPER-SETS: Complete Exercise A, then perform Exercise B immediately. Continue doing this until you have completed the 3 sets from the group. Rest 1 minute in-between groups. Target Actual Target Actual Target Actual SET 1 Reps Reps Reps Reps Reps Reps a) Leg press 10 10 10 10 10 10 b) Box jums Weight Weight Weight Weight Weight Weight a. b. a. b. a. b.

SET 2
a) Squat b) DB calf raises

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec 10 Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 10 10 Weight a Target Reps 30sec Weight a Target Reps 3 3 Weight

Actual Reps Weight b. Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight b Actual Reps Weight

SET 3
a) DB lunges b)1ft Bench Hop Overs

SET 4
a) Hang Clean b) Shoulder Shrug

SET 5
a) 1leg HackSquatMach b) Back Extensions

SET 6
a) Roman Dead Lift b) Leg Curl Machine

SET 7
a) Wall Squats b) Tuck Jumps

SET 8
a) Power Hops b) 1leg Power Hops
(Down & Back =1)

AGILITY TRAINING

b a b A) 5 CONE DRILLS (5 sets each) B) In & OUTS (5 laps)

WEEK 10 BENCH

MONDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (5 sets each)

TRAINING

B) SPEED LADDER (5 sets each)

WEEK 10 SQUAT

TUESDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (5 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (15 sprints)

WEEK 10 BENCH

WEDNESDAY Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 8 8 8 Weight Weight (+5) Weight (+5) Weight (+5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 8 Weight Weight (+5) Weight Weight (-5)

INCLINE DB PRESS
(Left/Right/Both=1rep )

STANDING OVERHEAD PRESS

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+10) 8 Weight (+5)

HANG CLEAN

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 8 8 8 Weight Weight Weight Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 6 6 6 6 Weight Weight (+5) Weight Weight (-5) Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps 10 Weight 8 Weight (+5) 8 Weight (+5) 8 Weight (+5)

JAMMER

DB SHOULDER RAISE
(Side/Front/Press=1)

SKULL CRUSHER w/PRESS

DIPS

AGILITY

Target Actual Target Actual Target Actual Target Actual Reps Reps Reps Reps Reps Reps Reps Reps MAX MAX A) FOUR SQUARE DRILLS (5 sets each)

TRAINING

B) SPEED LADDER (5 sets each)

WEEK 10 SQUAT

THURSDAY Target Actual Reps Reps 10 Weight Target Actual Reps Reps 6 Weight

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight (+5) Target Actual Reps Reps 15 each Weight (+10) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10) Target Actual Reps Reps 8 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Actual Reps Reps 6 Weight Target Actual Reps Reps 15 each Weight (+5) Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10) Target Actual Reps Reps 6 Weight (+10)

Target Actual Reps Reps 8 Weight (+5) Target Reps 8 Actual Reps

LUNGES
(Left/Right =1rep)

Weight (-5) Target Reps Actual Reps

DB CALF RAISES
(toes: in/out/front)

Target Actual Reps Reps 15 each Weight

ROMAN DEAD LIFT

Target Actual Reps Reps 8 Weight Target Actual Reps Reps 8 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight Target Actual Reps Reps 10 Weight

Target Reps

Actual Reps

T-BAR ROW

Target Reps

Actual Reps

SEATED CABLE ROW

Target Reps

Actual Reps

LAT. PULL DOWNS

Target Reps

Actual Reps

LONG BAR CURLS

Target Reps

Actual Reps

AGILITY

A) 4 CONE DRILLS (5 sets each)

TRAINING

B) 60 YARD HOLLOW SPRINTS (15 sprints)