February 27 Workout

PW plyo pushups 5x10
PW Curls 4x10
42" box jumps 8x5
plyo pullups 8x5

February 26 Workout

Deadlifts
185x5
235x5
275x3
345x2
365
385
405
Bench
185x5
195x5
205x5
215x3
225
225

February 25 Workout

Clean-Squat-Press 40k's 25 reps (clean-squat 30 total)
3x2, 2x9, 1
Muscle Ups 25 reps

100 swings 24k
1 foot jumps

2 bands/1 band/0 band
Box Jumps 24" 10s
Depth Jumps 24" 16
Lateral Jumps 22" 10s
Broad Jump ~30 yards 12/12/10

1-arm asst pullups -20# 5 sets
handstand pushups 5x3

February 24 Workout

1000 jump rope doubles forward ~30 minutes

February 23 Workout

Resisted Running 20/10 x10
Resisted Lateral Slid 20/10 x10

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Broad Jumps
2/1/0 30 yards (12/12/10)

Pullups +40k 5x5
Presses 36k's 3x2, 3x3

Febuary 22 Workout

30 Muscle Ups 10 minutes
Rower <2 min/500 20+ minutes

February 21 Workout

Med Ball Dunk (sets of 8) 3k, 4k, 5k
"+" Drill 5 minutes

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'1"

Lateral Jumps ~22" 2/1/0 sets of 10 r/l

Floor Press 40k's 5x5
1-arm assisted pullups -20# 5 sets

February 20 Workout

Handstand Walk 100 yards
Pole Climbs

Deadlifts 385#

February 19 Workout

ABC Ladder 5 minutes
Form Running

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'

Depth Jumps 24" 2/1/0 sets of 16

Push Presses 36k's 5x5
Hip Slaps Pole Climbs 5x5 r/l

February 18 Workout

5x5
PPU Pushups (2 greens)
Pullups 40k
1-leg deadlift 44k
Pistols

February 17 Workout

Jump Rope 30 2f/2b/altf/altb/lf/rf/lb/rb/doub-f/doub-b
Box Jumps 12" 20 reps/20 sec x3

Jumping (red/magenta, red, zero, sets of 8)
2/0, 2/1, 2/2 9'5"-9'7"
1/0, 1/1, 1/2 9'8"-9'10"
0/0, 0/1, 0/2 9'10"-10'

Box Jumps 24" 2/1/0 sets of 10

Presses 40k 5r, 5l (push press and slow down, not all the way back to rack before pressing up again)
1-arm asst pullup 20# 5 sets

February 15 Workout

5 minutes C/P, 1 minute step ups, 1 minute rest x4
100# D-ball
28 reps/32 reps/25 reps/15 reps (with 2+ minutes to spare)
100 reps total

February 13 Workout

(slowx6/fastx6)x2
Pushups
Foot Up Lunges
PW Leg Curls
Rope Climb (4x total)


"+" drill 6/6/6/6 20/10 x10 2,2,2,r,r,r,l,l,l,2
1 foot lateral, forward 15 yards each (6 lengths total)

24" Box Jumps x10
20" Lateral Jumps x10 l/r
24" Depth Jumps x10
30 yard Broad Jumps (14/12/10)

3 sets each (red/magenta, red, no bands)

Press 36k's 6x2
1-arm assisted pullups -20# 5 sets

February 12 Workout

5-4-3-2-1
44k Turkish Get Up l/r
100-80-60-40-20
44k Swing
~36 minutes

February 11 Workout

1-leg lateral jumping
Form running

Jumping (red/magenta, red, zero, approach) sets of 8
2/0, 2/1, 2/2 9'4"-9'6"
1/0, 1/1, 1/2 9'7"-9'9"
0/0, 0/1, 0/2 9'10"-10'

Broad Jump
2 green (to wall) x10
1 green (to wall) x10
10 across floor

Handstand hip slaps 5x5
Pole Climb hip slaps 5x5

Handstand pushups 6-5-4-3-2-1
Pole Vaulters 6-5-4-3-2-1

February 9 Workout

Resisted Running 20/10 5 minutes
Med ball Dunking 3k, 4k, 5k sets of 8

Jumping (red/magenta, red, zero, approach) sets of 8
2/0, 2/1, 2/2 9'4"-9'6"
1/0, 1/1, 1/2 9'7"-9'9"
0/0, 0/1, 0/2 9'10"-10'

Lateral Jumping 2,1,0, ~20" 10 r/l

1-arm assited pullups -20# 5 sets
1-arm push press 40k 5x5 r/l

February 8 Workout

10-8-6-4-2
28k's Squat Press
Battling Rope/Full Extension
Divebombers
44k's Renegade Rows
Tire Jumps In/Out
Hanging Leg Raises
~18 minutes

February 7 Workout

36k 100 yard overhead carry (50,25,25)
50 doubles f/b
40k 100 yard rack carry (50,50)
50 doubles f/b
44k 100 yard farmers carry (65,35)
50 doubles f/b
~20 minutes

February 6 Workout

Jump Rope 2 f/b, alt f/b, right/left f/b, doubles f/b 30 sec x10
"+" drill 6/6/5/5 2,2,2,l,l,l,r,r,r,2

Jumping (magenta/red=2, red=1, approach, sets of 8)
2/0, 2/1, 2/2, 9'4"-9'6"
1/0, 1/1, 1/2, 9'7"-9'9"
0/0, 0/1, 0/2, 9'10"-10'

1-arm press 36k's 5x5 r/l
Pullups +40k 5x4

February 4 Workout

Lateral 1-foot Jumping

Jumping (magenta/red = 2 bands, red = 1, approach, sets of 8)
2/0, 2/1, 2/2 9'3"-9'5"
1/0, 1/1, 1/2 9'6"-9'8"
0/0, 0/1, 0/2 9'9"-9'11"

Press 5x2 36k's
1-arm pullups 5 sets

Handstand Walking
Pullups

February 1 Workout

Resisted Running 20/10 10 sets

Resisted Backpedal 30 yards controlled, 15 yards fast x3

Magenta Bands (2/1/0) 20"

Lateral Jumps (20)

24" Depth Jumps (20)

24" Box Jumps (10)

Broad Jumps (14,12,11)

Press 36k's 10 reps

5 sets 1-arm pullup -20#

January 30 Workout

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Body Rows
Jungle Gym Leg Curls
Dive Bombers