THAT OTHERS MAY LIVE

Day 1/ accel /dynamic effort/lower heavy Day 2/upper bench/ Day 3/off Day 4/lower long speed/depth jump Day 5/upper mil

Day 6/ lower heavy Day 7 / off

Day 1
Speed A1.Prowler sprints 3x2 A2.20yard sprint x 3

B1. dynamic effort band squat 3x2 B2. hurdle hops x3

Strength

a.Squat work up to training max b. hip thrust 3x5 c. Bulgarian split squat 3x5 d. ghr 3x8

Day 2 Strength A1.Bench 3x5 A2. pullups weighted 3x3 B1. Hspu 3x3

B2. Trx inverted row 3x8 C1. Trx dips C2. Db row 3x10

Day 3. OFF

Day 4 Speed A1/ flying 20yard sprint x 3

B1/Depth jump B2/ Squat jump

Strength A1.Squat 3x5

B1. Deadlift 2x5 B2. hip thrust 3x5

C1. 1 leg squat 3x5 D1. rdl 3x5

Day 5 Strength A1.military 3x5 A2. Trx inverted row weighted 3x3

B1. Pushups weighted

B2. Pullups 3x8

C1. Trx dips 3x10 C2. Db row 3x10

Day 6

Strength A1. Squat workup to max

B1. hip thrust 3x5

C1. Bulgarian split squat 3x5

D1. ghr 3x8