Monday-Saturday 8-9:20 a.m.

Cardio (NordicTrack or stationary bike), 30-45 minutes Hand/wrist/finger/forearm complex; ankle stability; rotator cuff rehab (internal/external rotation); hip rehab (abduction, adduction, internal/external rotation) Monday, Tuesday, Thursday, Friday Noon-4 p.m. Driving practice: 250-450 balls hit Monday 4:30-6:30 p.m. SPEED/POWER WORKOUT
Exercise Barbell Snatch (technique work) Clean and Jerk (75%-80% 1RM) Barbell Squat (70% 1RM) Pull Snatch (85% 1RM) Power Clean (70% 1RM) Sets (1) 10 10 6 6 6 Reps 1 1 4 3 3

8:30-10:30 p.m. STRENGTH/HYPERTROPHY WORKOUT

Exercise Bench Press Incline Dumbbell Press Flat-Bench Dumbbell Flye Seated Calf Raise Standing Calf Raise Exercise-ball abdominal circuit--12 minutes Sets (1) 8 5 4 8 5 Reps 20,15,12,6,5,5,5,5 15,10,10,10,10 12,10,10,10 20,18,18,18,18,18,18,18 15,12,12,12,12

Tuesday 4:30-6:30 p.m. SPEED/POWER WORKOUT

Exercise Hang Snatch (70% 1RM) Squat and Jerk (70% 1RM) squat1 jerk) Clean from Plyo Box (70% 1RM) Military Press (70% 1RM) Box Jump Tornado Ball Chop (2) (side to side Sets (1) 6 6 6 6 3 overhead) Reps 4 2 1 (2 2 3 6

8:30-10:30 p.m. STRENGTH/HYPERTROPHY WORKOUT

Exercise Seated Overhead Dumbbell Press 20,15,12,10,8,6,6,6 Dumbbell Lateral Raise Dumbbell Bent-Over Lateral Raise Wrist Curl --superset with-Wrist Extension --superset with-Dumbbell Hammer Curl Floor abdominal circuit--10 minutes Sets (1) 8 4 4 4 4 4 15 15 15 15 6 Reps

Wednesday 4:30-6:30 p.m. SPEED/POWER WORKOUT

Exercise Power Snatch (75% 1RM) Hang Clean (75% 1RM) Front Squat (75% 1RM) Push Press (75% 1RM) Sets (1) 6 6 6 6 Reps 2 2 5 3

8:30-10:30 p.m. STRENGTH/HYPERTROPHY WORKOUT

Exercise Deadlift 12,6,5,5,5,5 Wide-Grip Pull-Up One-Arm Dumbbell Row Lat Pulldown Seated Calf Raise 20,18,18,18, 18,18,18,18 Standing Calf Raise 15,12,12,12,12 Exercise-ball abdominal circuit--12 minutes Sets (1) 6 5 4 4 8 12 10 12 Reps

Thursday 4:30-6:30 p.m. SPEED/POWER WORKOUT

Exercise Barbell Snatch (70%-80% 1RM) Clean and Power Jerk (70% 1RM) clean jerks) Pull Clean (85% 1RM) Hang Snatch (70% 1RM) Box Jump Tornado Ball Chop (2) (side to side Sets (1) 6 7 Reps 2 1 2 (1 2 8 6 3 overhead) 4 3 6

8:30-10:30 p.m. STRENGTH/HYPERTROPHY WORKOUT

Exercise Close-Grip Bench Press Lying Barbell Extension One-Arm Reverse-Grip Cable Extension Wrist Curl --superset with-Wrist Extension --superset with-Dumbbell Hammer Curl Floor abdominal circuit--10 minutes Sets (1) 7 4 3 4 4 4 Reps 20,15,10,8,6,6,6 15 15 15 15 6

Friday 8-10 p.m. STRENGTH/HYPERTROPHY WORKOUT

Exercise Front Squat Leg Press Leg Extension Standing Single-Leg Curl leg) Dumbbell Stiff-Legged Deadlift Seated Calf Raise 20,18,18,18, 18,18,18,18 Standing Calf Raise 15,12,12,12,12 Exercise-ball abdominal circuit--12 minutes Sets (1) 8 6 5 5 5 8 Reps 15,10,6,6, 5,5,5,5 20,15,12, 12,12,12 15 12,10,10, 10,10 (per 10

Saturday 12:30-2:30 p.m. SPEED/POWER WORKOUT

Exercise Power Clean (70%-80% 1RM) Jerk from Rack (75% 1RM) Single-Arm Dumbbell Snatch arm) Box Jump Tornado Ball Chop (2) (side to side Sets (1) 6 6 5 3 overhead) Reps 2 2 6 (per 6

6:30-8 p.m. STRENGTH/HYPERTROPHY WORKOUT

Exercise Standing Barbell Curl Seated Incline Dumbbell Curl Concentration Curl Wrist Curl --superset with-Wrist Extension Floor abdominal circuit--10 minutes Sets (1) 6 4 3 4 4 Reps 15,12,10,10,10,10 10 12 15 15

(1) Not including two warm-up sets of 3-4 reps per exercise (2) A tornado ball is a medicine ball attached to a rope