I have to train four times a week because my football coaches want me in the weight room, but they don’t care what I do once I’m in there. It’s open 1 hour mon, tue, thur, fri.
I’ve never maxed on clean and I’ve never done a snatch. I usually do 145 for 4x5, I go for speed over weight though.
Speed/Agility/Explosiveness:
Monday: (Explosive focus)
2-5 minute jump rope (warm up)
40 Mountain Climbers (warm up)
Drop Jumps x 6
Split Jumps 5x4
Standing Long Jump x 10
Tire Flips 4x 10 yards
Cool Down
Wednesday: (Agility focus)
2-5 minute jump rope (warm up)
40 Mountain Climbers (warm up)
Zig Zags x 6
5-10-5 x 10
T-Drill x 5
Cool Down
Thursday: (Speed focus)
2-5 minute jump rope (warm up)
40 Mountain Climbers (warm up)
10 yard Form Starts x 10
20 yard Ladders x 6
40 yard Ladders x 4
Sled Drags 4 x 20 yards
Cool down