Monday October 19th-26th

Monday's

A.M
4 sets X 6 reps (70% of your max)
Snatch (hang)
Cleans(hang)
Back Jerks
BenchPress
Squat
Pull overs(straight arm, off bench)

PM
Sprints(start at 10 yards easy then go to 20 and so on)
10, 20, 30, 40, 50, 40, 30, 20,10
Light stretching 

Tuesday's

A.M.
medicine ball
500 reps(mix between single arm and double arm, vary reps between and 10
and 20 per set)(underhand, overhead, against wall, mix and match)
easy throwing

P.M.
swim(10 -12 medium sprints in a 25 meter pool- start easy and build up your
speed - take 1-2 minutes rest in-between and do resistance drills with legs
and
arms- example-stand at edge of pool, holding on to the side and work your legs
in as many different movements, do also with arms)

Wednesday's

A.M.
Run and walk short distances(fartlek)
1-2 miles minimum(I will go out and run in the woods, while sprinting, jogging
and mixing up the terrain and pace)

P.M.
Gym work-lifting
3 sets X 5 reps( 80% of max)
reverse lifting order as stated above and add a few new specific exercises as
sit
up and pulls up to routine as you feel ready
medium effort

Thursday

A.M.
50-40-30-20-10-20-30-40-50 sprints 

Plyometrics(10 sets or what you can handle-do not overdue)
Standing long jump
Standing triple jump
Stadium stair climbing and jumping
hurdle jumping(low hurdles)
easy effort

P.M.
Medicine ball 
same as Tuesday
medium effort

Friday

A.M
Swim
same as Tuesday

P.M.
Gym weight lifting
4sets  X 6 reps at 80% of max
pick 5-10 exercises to be completed in roughly 60 minutes
Saturday

Tennis, golf
Light throwing

Sunday

Rest