Week 3:
Mon: 390
Warmup C
3x30 sled
2x30 3pt
3x20 efe
1x60 30
bp 4x3
rows 3x6
pullups 3x6
db sh press 3x6
Tue:
pc/cont bj x5 6x3
squats/box jumps x3 4x3
glut ham/bounds x5 4x6
Wed:
Warmup Z
12x100
core
Thur: 420
Warmup W
3x30 sled
3x30 3pt
2x2x60 2min 25
3x30 A’s
bp 4x3
rows 2x6
pullups 2x6
db sh press 2x6
Fri:
pc/depth drop x3 4x3
squats/rocket jump x3 4x3
gh/1 leg box jumps x5 4x8
Sat:
Warmup Z
6x200 80%/3min
core
Week 4: UNLOAD
Mon: 420
Warmup C
2x30 sled
2x30 3pt
4x20 efe
2x60 30
hurdle hops 3x5
pc/cont bj x5 4x2
squats/box jumps x3 6x2
glut ham/bounds x5 4x6
Tue:
Warmup Z
12x100
core
bp 6x2
rows 2x8
pullups 2x8
db sh press 2x8
Thur: 420
Warmup W
3x30 sled
3x30 3pt
2x2x60 2min 25
hurdle hops 3x5
3x30 A’s
pc/depth drop x3 3x2
squats/rocket jump x3 6x2
gh/1 leg box jumps x5 4x8
Fri:
Warmup Z
8x150 85/230
core
bp 6x2
rows 2x10
pullups 2x10
db sh press 2x10
Week 5:
Mon: 440
Warmup C
2x30 sled
2x30 3pt
4xflys 20-30
2x60 35
hurdle hops 4x5
pc/cont bj x5 4x2
squats/box jumps x3 6x2
glut ham/bounds x5 4x6
Tue:
Warmup Z
8x100
core
bp 6x2
rows 3x8
pullups 3x8
db sh press 3x8
Thur: 450
Warmup W
3x30 sled
3x40 3pt
2x2x60 2.5min 30
throws 3x4
3x30 A’s
pc/depth drop x3 3x2
squats/rocket jump x3 4x2
gh/1 leg box jumps x5 4x8
Fri:
Warmup Z
8x150 85/230
core
bp 5x2
rows 3x8
pullups 3x8
db sh press 3x8
Week 6:
Mon: 450
Warmup C
3x30 sled
2x30 3pt
3xflys 20-40
2x60 40
hurdle hops 5x5
pc/cont bj x5 4x2
squats/box jumps x3 6x2
glut ham/bounds x5 4x6
Tue:
Warmup Z
8x100
core
bp 6x2
rows 3x8
pullups 3x8
db sh press 3x8
Thur: 420
Warmup W
4x30 sled
3x40 3pt
3x60 3min 30
throws 3x4
3x30 A’s
pc/depth drop x3 3x2
squats/rocket jump x3 4x2
gh/1 leg box jumps x5 4x8
Fri:
Warmup Z
12x100
core
bp 5x2
rows 3x8
pullups 3x8
db sh press 3x8
Final week of max strength block: Nov 24
Week 7: 420
Mon:
Warmup B
2x30 sled
2x30 blk
3xflys 20-40
2x60 40
hurdle hops 5x5
pc/cont bj x5 4x2
squats/box jumps x3 6x2
glut ham/bounds x5 4x6
Tue:
Warmup A
12x100
core
bp 6x2
rows 3x8
pullups 3x8
Wed: 330
Warmup B
3x30 sled
3x40 blk
2x60 3.5min 35
3x30 A’s
pc/depth drop x3 3x2
squats/rocket jump x3 4x2
gh/1 leg box jumps x5 4x8
Fri:
10min bike
core
bp 5x2
rows 3x8
pullups 3x8
Week 8: unload week
Mon: 390
Warmup B
3x30 sled
2x30 blk
4x60 30
hurdle hops 3x10
pc 6x2
bs 8x1
You have a very good training log, I enjoy going through it. It would be nice to see time weights and/ or times, or at least some percentages for weights and tempo sessions. Good luck with your season!
My weights are all over the place because I am lifting totally by feel.
gotcha. I like your complexes, do you go in with a set plan for the complexes or do you see how the lifts go and then match them up?
Yes the complexes are usually set in stone but overall volume and intensity are flexible.
Week 8:
Tue:
Warmup A
8x100
core
bp 8x1
rows 4x6
Thur: 320
Warmup B
2x30 sled
2x40 blk
3x60 4min 35
MB x20
3x30 A’s
ps 8x1
lunges 4x5x275
Fri:
Warmup A
12x100
core
bp 6x1
pullups 8x3
Week 9:
Mon: 330
Warmup B
3x30 sled
2x30 blk
3x60 35
hurdle hops 3x10
pc 4x2
bs 3x3
Tue:
Warmup A
8x100
core
bp 6x2
rows 3x5
Thur: 300
Warmup B
2x30 sled
2x30 blk
3x60 5min 40
MB x20
3x30 A’s
ps 4x2
lunges 3x5
Fri:
Warmup A
12x100
core
bp 4x2
pullups 3x5