Jerk From Pins

3 x 5 @ 60 %

Barbell Bench Press

8, 6, 5 @ 65, 70, 72 %

Lying Medball Chest Pass

3 x 5

Pendlay Row

3 x 8

DB Shoulder Press

3 x 8

Upper Body Volume

- DB Lateral Raise x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2 Rest as much as needed (limited) Rest 60-90s between sets

Bicep Exercise of Choice

2 x 12

Tricep Exercise of Choice

2 x 12

Off-Feet Conditioning

2 x 0:10 @ 10

Speed Warm Up

General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery

Varied Starts - 10m Accelerations

10 x 10

Olympic Variant or Trap Bar Jump

3 x 5

Squat Pattern of Choice

8, 6, 5 @ 65, 70, 72 %

Rocker Vertical Jump

3 x 5

Barbell RDL

3 x 8

- Heavy DB Suitcase/Farmers Carry x 20m - Ab Wheel Rollouts x8 - Bodyweight Back Extensions x10 x2 Rest 2mins between sets

Lower Body Isometric Circuit

Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets

Off-Feet Steady State Conditioning

Your choice of mode - Assault Bike (Preferable) - Bike - Wattbike - Rower - Versaclimber Low intensity 20 total minutes Keep HR between 130-150bpm

Speed Warm Up

General: - 5 mins of a General Movement of Choice (Low Intensity: Jogging, Bike, etc) - 5 mins of slow movement stretching Jump Circuit: - 5m Linear Pogos - 5m Lateral Pogos (Each Way) - 5m Split Stance Pogo (Switch In Air) - 5m Deep Tier Lunge Jump (Each Leg) - Keeling Drive Out (Two Steps Drive) x1 Each Leg - 15m Bound - 15m Prime Times Rest 30s between exercises. Speed Build: Accel 5m @ 80% Accel 5m @ 90% Walk back recovery

20m Acceleration

8 x 20

Medball Granny Toss

3 x 5

Standing Rotation Pass

3 x 5

Banded 1/2 Squat From Pins

3 x 5 @ 50 %

Jerk From Pins

3 x 5

Hand Release Chin-Up

3 x 5

DB Bench Press

3 x 8

Upper Body Volume

- DB Lateral Raise x 12 - Face Pull x 12 - DB Shrug x12 - Banded Neck Isometrics (30s Each Side - Front/Back/Sides) x2

Lower Body Isometric Circuit

Perform as a circuit - Proximal Copenhagen Hold x30s Each Leg - Lunge Isometric Hold x30s Each Leg - Glute Bridge Walk Out x2 x2 - Rest as much as needed between exercises - Rest 1-2mins between sets