Lower Lift

Full dynamic warmup

A. 1-Leg Box Jumps - 2x6x3 @ 24"
B. Front Squat- 5 @ 135, 10x2 @ 165
C. 1-Leg RDL - 5/side @ 70, 80, 90, 100
D. Pallof Press - 5/side @ 60, 70, 80, 90

Bike

Full dynamic warmup

20 min @ 130-140 BPM
239 Cal

Upper Lift

Full dynamic warmup

A. Band Pushups - 19, 14, 12 @ Blue Band
B1. Chinups - 3 @ BW, BW+10, BW+20, BW+25
B2. Cuban Press (FG) - 5 @ 45, 55, 60
C. 1-Arm Shoulder Press (FG) - 4/side @ 35, 40, 45, 50
D1. DB Reverse Curls (FG) - 5 @ 2x20, 2x25, 2x30
D2. Decline CG Bench Press (FG) - 5 @ 145, 155, 165, 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 255, 285, 6 @ 325
B. Split Squat - 4/side @ 45, 135, 185
C. SSB Good Morning - 5 @ 155, 175, 185
D1. Blue Band Walk - 2x1x30m
D2. Side Bridge - 2x2x30s

Bike

Full dynamic warmup

20 min @ 120-125 BPM
220 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 5 @ 135, 155, 3 @ 175, 5 @ 195
B. DB Bench Press - 9, 7 @ 2x70
C1. Cable Row - 4 @ 135, 150, 165, 180
C2. Face Pull - 5 @ 110, 120, 130
D. Hammer Curl - 5 @ 2x45, 2x50, 2x55

Full dynamic warmup

4x30m accelerations

1.5 hour game

Lower Lift

Full dynamic warmup

A. Rhythmic Jump Squat - 5x6
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3/side @ 115, 165, 185, 205
C. Pullthrough - 5 @ 160, 180, 200
D. Cable Woodchop (High-Low) - 5/side @ 100, 110, 120

Tempo

20x60m (rest until 120bpm)
16:10
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 26, 15, 11 @ Red Band
B1. Chinups - 4x3 @ BW
B2. Incline Reverse DB Fly - 5 @ 2x8, 2x10, 2x12, 2x15
C. 1-Arm Shoulder Press - 5/side @ 35, 40, 45, 50
D1. DB Curls - 5 @ 2x45, 2x50, 2x55
D2. Decline CG Bench Press - 5 @ 145, 155, 165

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 275, 3 @ 315, 4 @ 355
B. Split Squat - 5/side @ 2x70, 2x80, 2x90
C. nGHR - 2x6
D1. Blue Band Walk - 2x2x30m
D2. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

18x(60m + 5 pushups) (rest until 120bpm)
20:59
(barefoot)

Upper Lift

Full dynamic warmup

A. Bench Press - 3 @ 145, 165, 6 @ 185
B. DB Bench Press - 14, 8 @ 2x65
C1. Cable Row - 4 @ 105, 120, 135, 150, 165
C2. Face Pull - 5 @ 90, 100, 110, 120, 130
D. Hammer Curl - 5 @ 2x40, 2x45, 2x50

Lower Lift

Full dynamic warmup

A. 1-Leg Box Jumps - 2x6x3 @ 24"
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3/side @ 95, 145, 165, 185
C. Pullthrough - 5 @ 160, 180, 200
D. Cable Woodchop (High-Low) - 5/side @ 80, 90, 100, 110

Tempo

Full dynamic warmup

14x(60m + 5 pushups) (rest until 120bpm)
14:49
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 22, 14, 12 @ Red Band
B1. Chinups - 3x3 @ BW
B2. Incline Reverse DB Fly - 5 @ 2x8, 2x10, 2x12
C. 1-Arm Shoulder Press - 5/side @ 30, 35, 40, 45
D1. DB Curls - 5 @ 2x40, 2x45, 2x50
D2. Decline CG Bench Press - 5 @ 145, 155, 4 @ 165

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 265, 295, 4 @ 335
B. Split Squat - 5/side @ 2x60, 2x70, 2x80
C. nGHR - 1x6
D1. Blue Band Box Walk (7m box) - 2x(1 lap)
D2. Side Bridge - 2x2x30s

Warmup

Full dynamic warmup

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press - 5 @ 135, 155, 7 @ 175
B. DB Bench Press - 12, 8 @ 2x65
C1. Cable Row - 4 @ 90, 105, 120, 135
C2. Face Pull - 5 @ 80, 90, 100, 110
D. Hammer Curl - 5 @ 2x35, 2x40, 2x45

Lower Lift

Full dynamic warmup

A. Vertical Jumps - 8x2
B. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 3/side @ 115, 135, 155, 175
C. Pullthrough - 5 @ 140, 160, 180, 200
D. Cable Woodchop (High-Low) - 5/side @ 60, 70, 80, 90, 100

Tempo

Full dynamic warmup

22x(60m + 5 pushups) (rest until 120bpm)
20:09
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 18, 15, 10 @ Red Band
B1. Chinups - 5. 5. 4 @ BW
B2. Incline Reverse DB Fly - 3x8 @ 2x8
C. 1-Arm Shoulder Press - 5/side @ 25, 30, 35, 40
D1. DB Curls - 5 @ 2x35, 2x40, 2x45
D2. Decline CG Bench Press - 5 @ 135, 145, 155

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 245, 275, 315
B. Split Squat - 5/side @ 2x50, 2x60, 2x70
C. nGHR - 3x6
D1. Blue Band Box Walk (7m box) - 4x(1 lap)
D2. Side Bridge - 2x3x30s

Warmup

2x(Full dynamic warmup)

Ultimate

Full dynamic warmup

4x30m accelerations

1.5 hour game

Warmup

Full dynamic warmup

Ultimate

Regionals - 4 games

Warmup

3x(Full dynamic warmup)
19:26

Track/Tempo

Full dynamic warmup

4x30m accelerations

2x40m (4 min RI)

10x60m (rest until 120bpm)
9:02