XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power Shrug (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Weighted Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) 5 5 5 5 5 5 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10 10 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Front Squat (Knee Dominant) Vertical Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Single Arm Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 5ea 5ea 5ea 5 5 5 10-12 10-12 5 5 12ea 12ea 10-12 10-12 10-12 10-12 10-12 10-12 10ea Rep Wt Ach

PRESEASON - WEEK 1 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB High Pull (Strength Speed) DB Split Jerk (Speed Strength) DB Swing (Hip Dominant) Explosive Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 5 5 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive Superset #3

DB Half Kneeling Vertical Press 10-12 (Vertical Push) 10-12 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #1 10-12 10-12 10-12 10-12

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 5 5 5 DB Goblet Sumo Squat 5 (Mobility) 5 5 BB Bench Press 10-12 (Horizontal Push) 10-12 10-12 DB Weighted Pull-Ups 10-12 (Vertical Pull) 10-12 10-12 DB Lateral Lunges 10-12 (Knee Dominant) 10-12 10-12 DB Split Squat 10-12 (Knee Dominant) 10-12 10-12 DB Straight Leg Deadlift 10-12 (Hip Dominant) 10-12 10-12 Elevated Hip Extensions 10 (Hip Dominant) 10 10 DB Half Kneeling Vertical Press 10-12 (Vertical Push) 10-12 10-12 DB Prone TWI Press 10-12 (Shoulder Stability) 10-12 10-12 Push-Up Row 10-12 (Horizontal Pull) 10-12 10-12 Recovery Run #1 BB Power Shrug (Strength Speed) Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Front Squat (Knee Dominant) Vertical Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Single Arm Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 5ea 5ea 5ea 5 5 5 10-12 10-12 10-12 5 5 5 12ea 12ea 12ea 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10ea Rep Wt Ach

PRESEASON - WEEK 2 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB High Pull (Strength Speed) DB Split Jerk (Speed Strength) DB Swing (Hip Dominant) Explosive Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 5 5 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Superset #3

Superset #2

Superset #1

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 5 5 5 DB Goblet Sumo Squat 5 (Mobility) 5 5 BB Bench Press 10-12 (Horizontal Push) 10-12 5-8 DB Weighted Pull-Ups 10-12 (Vertical Pull) 10-12 5-8 DB Lateral Lunges 10-12 (Knee Dominant) 10-12 5-8 DB Split Squat 10-12 (Knee Dominant) 10-12 5-8 DB Straight Leg Deadlift 10-12 (Hip Dominant) 10-12 5-8 Elevated Hip Extensions 10 (Hip Dominant) 10 10 DB Half Kneeling Vertical Press 10-12 (Vertical Push) 10-12 5-8 DB Prone TWI Press 10-12 (Shoulder Stability) 10-12 5-8 Push-Up Row 10-12 (Horizontal Pull) 10-12 5-8 Recovery Run #1 BB Power Shrug (Strength Speed) Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Front Squat (Knee Dominant) Vertical Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Single Arm Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 5ea 5ea 5ea 5 5 5 10-12 10-12 5-8 5 5 5 12ea 12ea 8ea 10-12 10-12 5-8 10-12 10-12 5-8 10-12 10-12 5-8 10ea Rep Wt Ach

PRESEASON - WEEK 3 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB High Pull (Strength Speed) DB Split Jerk (Speed Strength) DB Swing (Hip Dominant) Explosive Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 5 5 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Superset #3

Superset #2

Superset #1

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #2 New Movements in Red 4 4 4 5 5 5 5-8 5-8 8 8 5-8 5-8 5-8ea 5-8ea 5-8 5-8 10 10 5-8 5-8 5-8 5-8 5-8 5-8 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Star Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 4ea 4ea 4ea 5 5 5 5-8 5-8 5 5 5 8 8 5-8 5-8 5-8 5-8 5-8 5-8 10ea Rep Wt Ach

MID-SEASON - WEEK 1 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) Explosive Plate Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 4 4 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #2 4 4 4 5 5 5 5-8 5-8 5-8 8 8 8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 10 10 10 5-8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Star Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 4ea 4ea 4ea 5 5 5 5-8 5-8 5-8 5 5 5 8ea 8ea 8ea 5-8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 5-8 10ea Rep Wt Ach

MID-SEASON - WEEK 2 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) Explosive Plate Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 4 4 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #2 4 4 4 5 5 5 5-8 5-8 3-5 5-8 5-8 3-5 5-8 5-8 3-5 5-8 5-8 3-5 5-8 5-8 3-5 10 10 10 5-8 5-8 3-5 5-8 5-8 3-5 5-8 5-8 3-5 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Star Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 5ea 5ea 5ea 5 5 5 5-8 5-8 3-5 5 5 5 8ea 8ea 8ea 5-8 5-8 3-5 5-8 5-8 3-5 5-8 5-8 3-5 10ea Rep Wt Ach

MID-SEASON - WEEK 3 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) Explosive Plate Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 4 4 3ea 3ea 3ea 5-8 5-8 5-8 5-8 5-8 5-8 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power Shrug (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Weighted Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Half Kneeling Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #3 5 5 5 5 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Vertical Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Single Arm Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 5ea 5ea 5 5 10 10 5 5 10ea 10ea 10 10 10 10 10 10 10ea Rep Wt Ach

UNLOAD - WEEK 1 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB High Pull (Strength Speed) DB Split Jerk (Speed Strength) DB Swing (Hip Dominant) Explosive Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 5 5 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

Intensity is 50% 1RM Tempo is 3s/1s eccentric/concentric. Emphasis is on quality of movement, not load

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #4 New Movements in Red 3 3 3 5 5 5 3-5 3-5 3-5 10 10 10 3-5 3-5 3-5 3-5 3-5 3-5 10-12 10-12 10-12 10 10 10 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Broad Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 3ea 3ea 3ea 5 5 5 3-5 3-5 3-5 5 5 5 5ea 5ea 5ea 3-5 3-5 3-5 10 10 10 10 10 10 10ea Rep Wt Ach

PEAK POWER - WEEK 1 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) BB Explosive Close Grip Bench (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 3 3 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #4 3 3 3 5 5 5 3-5 3-5 3-5 10 10 10 3-5 3-5 3-5 3-5 3-5 3-5 10-12 10-12 10-12 10 10 10 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Broad Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 3ea 3ea 3ea 5 5 5 3-5 3-5 3-5 5 5 5 5ea 5ea 5ea 3-5 3-5 3-5 10 10 10 10 10 10 10ea Rep Wt Ach

PEAK POWER - WEEK 1 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) BB Explosive Close Grip Bench (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 3 3 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #5 4 4 4 5 5 5 5-8 5-8 8 8 5-8 5-8 5-8ea 5-8ea 5-8 5-8 10 10 5-8 5-8 5-8 5-8 5-8 5-8 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Star Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 4ea 4ea 4ea 5 5 5 5-8 5-8 5 5 5 8 8 5-8 5-8 5-8 5-8 5-8 5-8 10ea Rep Wt Ach

MAINTENANCE - WEEK 1 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) Explosive Plate Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 4 4 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #5 4 4 4 5 5 5 5-8 5-8 8 8 5-8 5-8 5-8ea 5-8ea 5-8 5-8 10 10 5-8 5-8 5-8 5-8 5-8 5-8 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Star Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 4ea 4ea 4ea 5 5 5 5-8 5-8 5 5 5 8 8 5-8 5-8 5-8 5-8 5-8 5-8 10ea Rep Wt Ach

MAINTENANCE - WEEK 2 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) Explosive Plate Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 4 4 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive

XFT In-Season Strength System

Warm-Up Saturday Self Myofascial Release Mobility Series #1 BB Power High Pull (Strength Speed) DB Goblet Sumo Squat (Mobility) BB Bench Press (Horizontal Push) Superset #1 DB Towel Pull-Ups (Vertical Pull) DB Lateral Lunges (Knee Dominant) DB Rear Elevated Split Squat (Knee Dominant) Superset #2 DB Straight Leg Deadlift (Hip Dominant) Elevated Hip Extensions (Hip Dominant) DB Standing Vertical Press (Vertical Push) Superset #3 DB Prone TWI Press (Shoulder Stability) Push-Up Row (Horizontal Pull) Recovery Run #5 4 4 4 5 5 5 5-8 5-8 8 8 5-8 5-8 5-8ea 5-8ea 5-8 5-8 10 10 5-8 5-8 5-8 5-8 5-8 5-8 Rep Wt Ach Monday Self Myofascial Release Mobility Series #2 DB Hang Snatch (Speed Strength) Overhead Squat (Mobility) BB Back Squat (Knee Dominant) Star Jumps (Speed Strength) DB Single Leg Straight Leg Dead Lift (Hip Dominant) DB Incline Press (Horizontal Push) DB Row (Horizontal Pull) DB Lateral Raise (Shoulder Stability) Core Series #1 (Core Stability) 4ea 4ea 4ea 5 5 5 5-8 5-8 5 5 5 8 8 5-8 5-8 5-8 5-8 5-8 5-8 10ea Rep Wt Ach

MAINTENANCE - WEEK 3 Wednesday Rep Wt Ach Self Myofascial Release Mobility Series #3 BB Hang High Pull (Strength Speed) DB Split Jerk and Squat (Speed Strength) DB Swing (Hip Dominant) Explosive Plate Pushups (Horizontal Push) Inverted Row (Horizontal Pull) DB Half Kneeling Reverse Chop Series (Speed Strength) Wall Slides (Shoulder Mobility) Partner Towel Pull (Horizontal Pull) Core Series #2 (Core Stability) 4 4 3ea 3ea 5 5 5 5 5 5 5ea 5ea 5 5 10ea 10ea 10ea

Explosive