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