April 24 Workout

1-foot line drills

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

lateral Jumps ~22" 2/1/0 10s

2-arm press 36k 4/3/3/3/3/2/2/2/2 24 total
1-arm asst pullup -15# 5 sets

April 23 Workout

Mountail Biking Kettles 1 hour

April 22 Workout

Med Ball Dunking

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Depth Jumps 24" 2/1/0 8s

2-arm push press 40k 5,5,5,10
1-arm pullup 90 deg 5x10

Elver 5 laps ~17 minutes

April 21 Workout

40's Plyo

Plyo Pushups 10x4
Plyo Chinups 8x5 clap, slap chest, reverse grip, clap, slap chest
Box Jumps 42" 5,5,6,6,6,6,6
Leg Curls PW w/band 10x4

6-5-4-3-2-1
PoleVaulters
HSPU

Mountain Biking Trek

April 20 Workout

1 hour Badger Prairie

April 19 Workout

2 hr bike ride + 30 minute quarry ridge

Jump Rope 20 minutes

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

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

2-arm press 32k's 6 sets x5
1-arm asst pu -20# 6 sets

April 17 Workout

Sumo DL (Bed) 12-11-10-9-8-7-6-5-4-3-2-1
HSPU 12-1 (6/6/6/5/5/5/5/4/4/4/4/3.3/3/3/2/4/3/2/1)
Box Jumps 12-11-10-9-8-7-6-5-4-3-2-1
Pushups 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pistols 10-9-8-7-6-5-4-3-2-1
Sit Ups 10-9-8-7-6-5-4-3-2-1

April 15 Workout

Renegade Rows 60#+ 5x5
Press 60#+ 5x5
Pullups 5x5

April 14 Workout

DB Bench Press 60#+ 10-9-8-7-6-5-4-3-2-1
Lat Pulldown 120# 10-9-8-7-6-5-4-3-2-1
Hindu Squats/Pushups 10-9-8-7-6-5-4-3-2-1

April 10 Workout

40/20 5 stations 6x thru 30 minutes

Jump Rope (doubles forward, backwards mix doubles/singles
Lunges
Hindu Squats
Cable Punches
Chest Passes

April 9 Workout

Card Deck

Fast/30:00

HSPU (low depth)
Cleans 90#
Swings 44k
SU Reach 7k

April 8 Workout

Agility Ladder 5 minutes

(all red bands)
Box Jumps 24" 2 bands x10, 1 band x10, 0 bands x10
Depth Jumps 24" 2 bands x16, 1 band x16, 0 bands x16
Lateral Jumps 24" 2 bands x20 (10 r/l), 1 band x20, 0 bands x20
Broad Jumps 24" 2 bands ~28 yds/12 jumps, 1 band ~30 yds/10 jumps, 0 bands ~30 yards+/10 jumps

1 arm pullup -15# 5 sets
2-arm press 36k's 4/4/4/3/3/3 21 total

April 7 Workout

Biking 1 hr (lake loop)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100 reps)
Dive bombers
Body Rows (25# weight vest)
Box Jumps 30"
JG Leg Curls

April 5 Workout

Ran to gym and back

Jumping (all red bands, sets of 8, bands/approach)

2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

Broad Jumps 30 yards 2/1/0

2-arm push press 40k's 5x5

April 4 Workout

Biking 1:15 (cap city)

April 3 Workout

MB Dunks 3k,4k,5k

Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"

lateral jumps 24" x10 2/1/0

2-arm press 36k 7x3
1-arm assited pullup -15# 5 sets

April 2 Workout

10-9-8-7-6-5-4-3-2-1
110# D-ball cleans
110# D-ball Front Squats
110# D-ball presses
24k's farmers carry 100-90-80-70-60-50-40-30-20-10

Biking 55 minutes (lake loop)

April 1 Workout

Truck Pushing