Week 11

Day 1 - Acceleration, Back, and Biceps

Dynamic Warm Up
Acceleration
1. Falling Starts - 10 x 10 yards

Strength
1. Power Clean - 5 x 1 (Technical Max)

2. Clean off Blocks - 2 x 3-5 (same weight as last week)

Build
1. 1 Arm Row - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

2.A. Facepulls - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

2.B. Straight Arm Pulldowns - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

3. Pull Ups - 50 reps (if you can do it in less than 5 sets go weighted)

4. Close Grip Curls - 3 x 21’s (7 bottom, 7 top, 7 full)

5.A. Cable Drag Curls - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

5.B. EZ Curl Reverse Grip - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

Core
1.A. Crunches - 3 x 20 each (forward and both sides)

1.B. Pike Crunches - 3 x 20

1.C. Hip Lifts - 3 x 20 each side

Week 11
Day 2 - Agility, Chest, and Triceps
Dynamic Warm Up
Agility
1. Extended Pro Shuttle - 4 x 10|20|10 each way

Strength
1. Bench Press - 5 x 1 (Technical Max)

2. DB Bench Press - 2 x 3-5 (same weight as last week)

Build
1. DB Bench Press - 3 x 21’s (7 bottom, 7 top, 7 full)

2.A. DB Hex Incline - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

2.B. Chest Dips - 3 x Sub Max Reps , 1 x 3 (Negatives), 2 x 8 (partial-explode)

3. DB OH Tricep Extension - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

4.A. Rolling Tricep Extension - 3 x 10, 1 x 3 (Negatives), 2 x 8 (partial-explode)

4.B. Band Tri Extensions - 3 x Sub Max Reps, 1 x 3 (Negatives), 2 x 8 (partial-explode)

Core
1. Bicycles - 3 x 100
Week 11
Day 3 - Power and Legs
Dynamic Warm Up
Power
1. SL Bounding - 4 x 20 yards each leg

Strength
1. Back Squat - 5 x 1 (Technical Max)

2. Front Squat - 2 x 3-5 (same weight as last week)

Build
1. Elevated Reverse Lunge - 3 x 10 each leg, 1 x 3 each leg (Negatives)

2.A. KB Swing - 3 x 15

2.B. Swiss Ball Hamstring Curls - 3 x 15

Core + Conditioning

1.A. 100 yard Sprint - 5 x 1

1.B. Wheel Rollouts - 5 x 15

Week 11
Day 4 - Top Speed and Shoulders
Dynamic Warm Up
Top Speed
1. Treadmill Sprints - 10 x 10 seconds (roughly 45-60 second rest)

Strength
1. Power Jerk - 5 x 1 (Technical Max)

2. Strict OH Press - 2 x 3-5 (same weight as last week)

Build
1. DB T Raises - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

2. Dump the Buckets - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

3.A. Neutral Grip DB Shoulder Press - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

3.B. Cable Upright Row - 3 x 10, 1 x 3 (SS), 2 x 8 (partial-explode)

Core
1. Med Ball Core Circuit - 2 x 10 reps (sit ups, side toss, overhead toss)