9/9
am warm up 6x100
weights-bp 8,5,3,1,1,1,5 185,215,225,260,215
pulldowns, tris, bis, bent row, and abs.
pm 5x150
9/10
am warm up 5x100
squat-8,5,3,1,1,1,5 220,270,300,345,275
leg curls and ext 3sets. abs
9/12
tempo 300,150 x3
9/13
am warm up 5x100
deads- 8,5,3,1,1,1,5 228,275,315,360,275
single leg sq-6,5,4
abs
pm workout
10x20m on grass
med ball 10xoverhead for distance, 10 x overhead for height, 5x trip hop, 5x med ball accell