Tempo

Full dynamic warmup

20 min
18x(60m + 5 pushups) (rest until 120bpm)

Lower Lift

Full dynamic warmup

Front Squat - 5 @ 135, 3 @ 185, 225, 245, 255

DB Reverse Lunge (Front Foot on 4" step) - 2x3x8 @ 2x80

Pullthrough - 3x10 @ 140

Plate Switches - 3x60s @ 10

Upper Lift/Indoor Soccer

Full dynamic warmup

Chinups - 11, 7, 6 @ BW

Straight Arm Pulldown - 4x10 @ 40
Band Pull Apart - 4x12

DB Lateral Raise - 4x8 @ 2x15

DB Shrugs - 3x8 @ 2x85
Barbell Curl - 3x4 @ 95

1.5 hours 6-on-6 soccer

Lower Lift

Full dynamic warmup

Box Jumps - 3 @ 24", 2 @ 28", 30", 32", 34", 36", 38", 40", 42"

High DB Step Up - 2x3x8 @ 2x40

Romanian Deadlift - 8 @ 205, 225, 245

Pallof Press - 2x4x10 @ 50

Tempo

Full dynamic warmup

20 min
16x(60m + 5 pushups) (rest until 120bpm)

Upper Lift/Ultimate

Full dynamic warmup

Chinups- 3 @ BW, BW+25, BW+35, BW+45

Stability Ball Pushups - 36, 24

Chest-Supported Row - 4x8 @ 45
Face Pull - 4x10 @ 90

Barbell Shrugs - 3x10 @ 205

DB Curls - 3x6 @ 2x45

2 hours full-field Ultimate

Tempo

Full dynamic warmup

20 min
16x(60m + 5 pushups) (rest until 120bpm)

Lower Lift

Full dynamic warmup

Front Squat - 5 @ 135, 3 @ 185,205,225,245, 2 @ 255

DB Reverse Lunge (Front Foot on 4" step) - 2x3x6 @ 2x80

Pullthrough - 3x10 @ 120

Plate Switches - 3x60s @ 5

Tempo

Full dynamic warmup

15 min
14x(60m + 5 pushups) (rest until 120bpm)

Lift

Full dynamic warmup

Front Squat - 4x6 @ 185
Chinups - 4x6 @ BW

Decline Bench Press - 2x8 @ 155
Chest-Supported Row - 2x8 @ 45

Track/Lift

Full dynamic warmup

4x30m Accelerations

10x10m (1 min RI)
5x20m (2 min RI)
5x30m (3 min RI)

Vertical Jumps - 5x2

Front Squat - 6x2 @ 205
Neutral Grip Chinups - 5x2

1-Arm Shoulder Press - 2x3x10 @ 45
Crossover Reverse Fly - 2x3x10 @ 30

Band Walks - 4x30m
Shoulder Band Walks - 4x2