Week 14

Day 1 - Acceleration, Back, and Biceps

Dynamic Warm Up
Acceleration
1. Jump Back Starts - 10 x 1 (10 yards)

Strength
1. Snatch Grip Deadlift - 5 x 3

2. Snatch Grip Deads off Block - 2 x 3

Build
1. Wide Neutral Grip Pulldown - 3 x 15, 2 x 3 (SS)

2. Supinated Low Cable Row - 3 x 15, 2 x 3 (SS)

3.A. Rope Pulldown - 3 x 15, 2 x 3 (SS)

3.B. Rope Facepulls - 3 x 15, 2 x 3 (SS)

3.C. Rope Standing Row - 3 x 15, 2 x 3 (SS)

4. Zottman Curl - 3 x 15, 2 x 3 (SS)

5. Cable Rope Curl - 3 x 15, 2 x 3 (SS)

Core
1. Weighted Sit Ups - 3 x 20
Week 14
Day 2 - Agility, Chest, and Triceps
Dynamic Warm Up
Agility
1. L - Drill - 4 x 1 each direction

Strength
1. Bench Press - 5 x 3

2. Floor Press - 2 x 3

Build
1. Incline Bench Press - 3 x 15, 2 x 3 (SS)

2. Band Resisted Push Ups - 3 x 15, 2 x 3 (SS)

3. Dips - 3 x 15, 2 x 3 (SS)

4. Rolling Tricep Extensions - 3 x 15, 2 x 3 (SS)

5. Reverse Tricep Extension - 3 x 15, 2 x 3 (SS)

6. Close Grip Push Ups - 2 x Max

Core
1. Standing Russian Twists - 3 x 20
Week 14
Day 3 - Power and Legs
Dynamic Warm Up
Power
1. Reaction Broad Jumps - 10 x 1

Strength
1. Box Squat - 5 x 3

2. Back Squat - 2 x 3

Build
1. Barbell Step Ups - 3 x 10 each leg, 2 x 3 (SS)

2. Band Goodmornings - 3 x 15, 2 x 3 (SS)

3. Hamstring Curl - 3 x 15, 2 x 3 (SS)

Core + Conditioning
1.A. Swiss Ball Rollouts - 3 x 10

1.B. Swiss Ball Stir the Pot - 3 x 10 each way

Week 14
Day 4 - Top Speed and Shoulders
Dynamic Warm Up
Top Speed
1. Straight Leg Pulls - 8 x 10 yards

Strength
1. Seated BB OH Floor Press - 5 x 3

2. Strict DB OH Press - 2 x 3

Build
1. Kneeling Front Raise - 3 x 15, 2 x 3 (SS)

2.A. Rear Delt Raise - 3 x 15, 2 x 3 (SS)

2.B. Incline Plate Press - 3 x 15, 2 x 3 (SS)

3. Seated Lateral Raise (slow) - 3 x 15, 2 x 3 (SS)

Core
1. V-Ups - 3 x 20