Warmup (10-15mins.)
Foam roll
Active warmup
-Pass Thrus 20
-Step Ups 1x5ea.
Dynamic warmup
-Frankensteins 1x10ea.
-Walking Half Butterfly + Lunge + Twist 1x5ea.
-2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea.
-High Knee + Lateral Spiderman 1x5ea.
-Hop Ups 1×5
Joint Mobility
-Prisoner Walk 2x6ea. way
-Shoulder Joint Distraction w/Resistance Band 2x10ea.
Muscle Activation
-Full Can 2x20ea.
-Lateral Raise Palm Down 2x20ea.
-Front Raise Palm Down 2x20ea.
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
Core
-Hyper Extensions 3×10
-Supine Extended Hold 3×10
Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch
Strength (30-40mins.)
-Back Squat 5@60%, 5@70%, 6-8×5@85%
-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)
-Deadlift 5@60%, 5@70%, 6-8×8@85%
-Med Ball Slam 6-8×5 (perform 1 set of bodyweight squat jumps immediately following each set of deadlift @ 85%)
Cool Down
-Static Stretching 10-15mins.

Rest

Warmup (5-10mins.)
Foam Roll
Joint Mobility
-Therapy Squats 3×5
-OH Scapula Throws w/Swiss Ball 3×10
Muscle Activation
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
-Serratus Anterior 2×20
-Shoulder External Rotation 2x20ea.
-Posterior w/Retraction 2x20ea.
Core Activation
-Lever Abdominals w/Med Ball 3×10
-Plank 3x30sec. w/plate on back
Functional Movement
-Bar Warmup
-Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
-Sn. Deadlift-HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.
Olympic Lift Training (30-40mins.)
-Power Snatch 2@50%, 3×2@60%
-Power clean + Push jerk 2@50%, 3×2@60%
-Hang Power Snatch 2@50%, 3×2@60%
-Hang Power Clean 2@50%, 3×2@60%
-Snatch 2@60%, 2@70%, 2@75%, 3×2@80%
-Clean 2@60%, 2@70%, 2@75%, 3×2@80%
-Jerk 2@60%, 2@70%, 2@75%, 3×2@80%
Core Training 3×15 wk 1. 3×10 wk 2 x8 wk3
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15
Plyometrics Training (10-15mins.)
-Med Ball Scoop Toss 3×3
-Single-Leg Stride Jump 3×5
-Knee-Tuck Jump 3×3
-Incremental Vertical Hop 3×3
-Quick Leap 4×2
-Floor Kip 3×1
-Side Hop 4×6
-Single-Leg Hop Progression 3×5
-Depth Jump 4×3
-Depth Jump Leap 3×3
-Combination Jumps and Bounds 3×3
Cool Down (10-15mins.)
-Static Stretch

Rest

Warmup (5-10mins.)
Foam Roll
Joint Mobility
-Therapy Squats 3×5
-OH Scapula Throws w/Swiss Ball 3×10
Muscle Activation
-Full Can 2x20ea.
-Front Raise Palm Down 2x20ea.
-Scaption 2×20
-Shoulder External Rotation 2x20ea.
-Posterior w/Retraction 2x20ea.
Core Activation
-Lever Abdominals w/Med Ball 3×10
-Plank 3x30sec. w/plate on back
Functional Movement
-Bar Warmup
-Deadlift+RDL+BOR+MC+FS+Press-Good Morning 1x5ea.
-Sn. Deadlift-HH Snatch Pull+Hang Muscle Snatch+OH Squat+Zotes Press 1x5ea.
Olympic Lift Training (30-40mins.)
-3 Pos Snatch (Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%
-3 Pos Clean(Ground/knee/high hang) 3@50%, 2@55%, 3×1@60%
Core Training
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15
Plyometric Training (10-15mins.)
-Pogo 3×10
-Med Ball Over-Under 3×5
-Rocket Jumps 3×4
-Split Jumps 3×4
-Prancing 2×4
-Galloping 3×10
-Fast Skipping 3×10
-Ankle Flip 3×6
-Single-Leg Stair Bound 3×6
-Lateral Bound (SB) 3×6
-Alternate Leg Stair Bound 3×6
Cool Down (10-15mins.)
-Static Stretch

Warmup (10-15mins)
Foam Roll
Chinese Warmup
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-Barskie Deadlift+HHMC+PP 2×10
-Barskie HCP+HPC+DC 3×5
Resistance Training (10-15mins.)
-KB Swing 3×10
-KB Woodchops 3×10
-1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
-1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.
-Turkish Get Up 3x5ea.
-KB Windmill+Curl+Press 3x10ea.
Gymnastics (10-15mins.)
-Hand Stand Push Up 4×10
-Ring Pull Up 3×10
-Ring Push ups (Fit Up) 3×10
-Ring Bubaca’s & Skin the cat 4×5+5
Cool Down (10-15mins.)
-Static Stretching

Warmup (10-15mins.)
Foam roll
Active warmup
-Pass Thrus 20
-Step Ups 1x5ea.
Dynamic warmup
-Frankensteins 1x10ea.
-Walking Half Butterfly + Lunge + Twist 1x5ea.
-2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea.
-High Knee + Lateral Spiderman 1x5ea.
-Hop Ups 1×5
Joint Mobility
-Prisoner Walk 2x6ea. way
-Shoulder Joint Distraction w/Resistance Band 2x10ea.
Muscle Activation
-Full Can 2x20ea.
-Lateral Raise Palm Down 2x20ea.
-Front Raise Palm Down 2x20ea.
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
Core
-Hyper Extensions 3×10
-Supine Extended Hold 3×10
Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch
Strength (30-40mins.)
-Bench Press 5@60%, 5@70&, 6-8×6@85%
-Med Ball Wall Chest Pass 6-8×5 (perform 1 set of med ball passes immediately following each set of bench press @ 85%)
-BOR 5@60%, 5@70%, 6-8×7@85%
-Clapping Pull Up 6-8×5 (perform 1 set of clapping pull ups immediately following each set of BOR @ 85%)
-BB Curls 3×12
-BB skull crusher 3×12
Cool Down
-Static Stretching 10-15mins.

Warmup (10-15mins.)
Foam roll
Active warmup
-Pass Thrus 20
-Step Ups 1x5ea.
Dynamic warmup
-Frankensteins 1x10ea.
-Walking Half Butterfly + Lunge + Twist 1x5ea.
-2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea.
-High Knee + Lateral Spiderman 1x5ea.
-Hop Ups 1×5
Joint Mobility
-Prisoner Walk 2x6ea. way
-Shoulder Joint Distraction w/Resistance Band 2x10ea.
Muscle Activation
-Full Can 2x20ea.
-Lateral Raise Palm Down 2x20ea.
-Front Raise Palm Down 2x20ea.
-Shoulder Extension 2x20ea.
-Scaption 2x20ea.
Core
-Hyper Extensions 3×10
-Supine Extended Hold 3×10
Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch
Strength (30-40mins.)
-Back Squat 5@60%, 5@70%, 6-8×5@85%
-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)
-Deadlift 5@60%, 5@70%, 6-8×8@85%
-Med Ball Slam 6-8×5 (perform 1 set of bodyweight squat jumps immediately following each set of deadlift @ 85%)
Cool Down
-Static Stretching 10-15mins.

Rest

Foam Roll
Monostructural Movement
- Jog 400m
Active Warmup
- Prone Butt Kick 1x10ea.
- Standing Alt. Arm Leg Kick 1x10ea.
- Pass Thrus 1×20
Dynamic Warmup
- Heel Walk 1×10 steps ea.
- Walking Half Butterfly Tuck 1x10ea.
- Walking Heel Kick to Opp. Hand 1x10ea.
- High Knee + Lateral Lunge + Bilateral Stretch 1×5 ea.
Joint Mobility/Lengthening
- Knee Mobility 1x30sec.
- Opposing Shoulder Movements 1x30sec.
- Neck Mobility 1x30sec.
- Hurdle Over-Unders 2×6
Muscle Activation
- Scapula Rows 2×5
- Lateral Band Walk 2x6ea. dir.
Core
- Lever Abdominals w/Straight Arms 3×10
- Prone Plank 3x30sec.
Balance
- Handstand Holds 1x30sec
Functional Movement
- Bar Warmup
Reactive Warmup
- Up-n-Go Sprint Starts 2 x prone, 2 x supine

**If Warm up takes you longer then 15min, STOP THE WARM UP AND MOVE ON.**

Resistance Training
- Low Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%
- Low Clean Pull 1×3@70%, 1×3@80%, 1×3@85%
- High Snatch Pull 1×3@70%, 1×3@80%, 1×3@85%
- High Clean Pull 1×3@70%, 1×3@80%, 1×3@85%
- Snatch Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%
- Strict Press 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%