Tempo/BW Circuit

Full dynamic warmup

35 min
25x100m (rest until 120bpm)

8x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 9:21

Lift

Full dynamic warmup

1-2 Cut - 6x3

Lateral Cone Jumps - 4x6

Snatch-Grip Deadlift - 3x3 @ 275
Chinups -3x3 @ BW+35

Decline 1-Arm DB Bench - 2x3x10 @ 70
Standing 1-Arm Cable Row - 2x3x10 @ 80

Overhead Pipe Box Walk - 4x2 laps

Physical Therapy/Indoor Soccer/Tempo

Shoulder rehab stuff

Full dynamic warmup

4x30m accelerations

1.5 hours 6-on-6 soccer

15 min
14x60m (rest until 120bpm)
(Barefoot)

Lift

Full dynamic warmup

45° 1-2 Cut - 6x3

Vertical Jumps - 5x2

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x4x5 @ 135
Chinups - 8,7,6 @ BW

Decline Bench Press - 3x8 @ 135
1-Arm Face Pull - 2x3x10 @ 40

Cable Wood Chop (Low-High) - 2x2x8 @ 60
Cable Wood Chop (High-Low) - 2x2x8 @ 80

Tempo/BW Circuit

Full dynamic warmup

30 min
23x80m (rest until 120bpm)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:57

Track/Lift

Full dynamic warmup

4x30m Accelerations

8x10m (1 min RI)
4x20m (2 min RI)
2x30m (3 min RI)

Running Jumps (2 Leg) - 8x1
Running Jumps (1 Leg) - 2x3x2

Front Squat - 5x2 @ 205
Towel Chinups - 3x2

1-Arm Shoulder Press - 2x3x10 @ 40
Crossover Reverse Fly - 2x3x10 @ 25

Band Walks - 4x30m
Shoulder Band Walks - 4x1

Tempo/BW Circuit

Full dynamic warmup

30 min
16x100m (rest until 120bpm)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 9:08

Lift

Full dynamic warmup

1-2 Cut - 6x3

Lateral Cone Jumps - 4x6

Snatch-Grip Deadlift - 4x3 @ 245
Chinups -4x3 @ BW+25

Decline 1-Arm DB Bench - 2x3x10 @ 65
Standing 1-Arm Cable Row - 2x3x10 @ 70

Overhead Pipe Box Walk - 4x2 laps

Physical Therapy/Tempo

Shoulder rehab stuff

Full dynamic warmup

30 min
27x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x6x3

Stability Ball DB Press - 24,14,10 @ 2x55
Lat Pulldown - 3x10 @ 100

Reverse Lunge (Front Squat Grip) - 2x(6/side) @ 155

Tempo

Full dynamic warmup

30 min
29x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 205
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 75
Face Pull - 3x10 @ 90

1-Leg RDL - 2x2x8 @ 100

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 245
Chinups -3x7 @ BW

1-Arm DB Bench - 2x2x6 @ 80
Cable Row - 2x10 @ 120

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135

Physical Therapy

Shoulder rehab stuff

Tempo

Full dynamic warmup

30 min
32x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 195
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 70
Face Pull - 3x10 @ 80

1-Leg RDL - 2x3x8 @ 90

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Plate Pinches - 2x3x25s @ 3x10

Tempo

Full dynamic warmup

30 min
32x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 235
Chinups -3x6 @ BW

1-Arm DB Bench - 2x3x6 @ 75
Cable Row - 3x10 @ 105

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3x(6/side) @ 125

Band Walks - 4x30m
Shoulder Band Walks - 3x20m

Wrist Roller - 2x2x4 @ 27.5

Tempo

Full dynamic warmup

30 min
25x60m (rest until 120bpm)

Physical Therapy/Indoor Soccer

Shoulder rehab stuff

Full dynamic warmup

4x30m accelerations

2 hours 6-on-6 (10 min on, 5 min off)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 5x1 @ 235
Chinups -4x5 @ BW

1-Arm DB Floor Press - 2x3x6 @ 60
Chest-Supported Row - 3x8 @ 45

Reverse Lunge (Front Squat Grip) - 3x(6/side) @ 135

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x3x4 @ 25

Tempo

Full dynamic warmup

30 min
24x60m (rest until 120bpm)

Lift

Full dynamic warmup

1-2 Stick - 4x4

1-Leg Box Jumps- 2x3x3

Front Squat - 5x2 @ 185
Chinups -5x2 @ BW

Decline 1-Arm DB Bench - 2x3x6 @ 65
Face Pull - 3x10 @ 70

1-Leg RDL - 2x3x8 @ 80

Pushup Bridge - 2x30s
Shoulder Bridge - 2x30s
Back Bridge - 3x30s

Plate Pinches - 2x3x20s @ 3x10

Tempo

Full dynamic warmup

30 min
24x60m (rest until 120bpm)

Lift

Full dynamic warmup

Falling Starts - 6x10m

1-Leg Box Jumps- 2x3x3

Front Squat - 3x3 @ 225
Chinups -3x5 @ BW

1-Arm DB Bench - 2x3x6 @ 70
Cable Row - 3x10 @ 90

Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3x(6/side) @ 115

Band Walks - 4x30m
Side Bridge - 2x3x30s

Wrist Roller - 2x2x4 @ 25

Tempo

Full dynamic warmup

15 min
15x60m (rest until 120bpm)