Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 3 @ 165, 185, 205
B. DB Bench Press (FG) - 12, 8 @ 2x70
C1. Chest-Supported Row - 4 @ 65, 75, 85
C2. Incline Reverse DB Fly (FG) - 5 @ 2x10, 2x12.5, 2x15
D. EZ Bar Curls (FG) - 5 @ 70, 80, 90

Lower Lift

Full dynamic warmup

A. Sprints - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 10x2 @ 185
D. 1-Leg RDL - 5/side @ 2x40, 2x50, 2x65, 2x75
E1. Prone Bridge - 2x30s
E2. Band Walks - 2x30m

Tempo

Full dynamic warmup

16x80m (rest until 120bpm)
15:10
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 11, 9, 8 @ Blue+Red Band
B. Chinups - 4x4 @ BW
C1. 1-Arm DB Push Press (FG) - 3/side @ 50, 55, 60, 65
C2. Inverted Row - 4x5 @ BW

Tempo

Full dynamic warmup

14x80m (rest until 120bpm)
14:14
(barefoot)

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 265, 295, 335
B. SSB Split Squat - 5/side @ 65, 135, 155, 175
C. Glute Bridge - 5 @ 135, 185, 235

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 155, 175, 195
B. DB Bench Press (FG) - 14, 9 @ 2x65
C1. Chest-Supported Row - 4 @ 45, 70, 80
C2. Incline Reverse DB Fly (FG) - 5 @ 2x10, 2x12.5, 2x15
D. EZ Bar Curls (FG) - 5 @ 40, 60, 80, 90

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Warmup

Full dynamic warmup

Ultimate

Full dynamic warmup

4x30m accelerations

1.5 hour game

Ultimate

Full dynamic warmup

4x30m accelerations

1 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 165, 3 @ 185, 4 @ 205
B. DB Bench Press (FG) - 15, 11 @ 2x60
C1. Chest-Supported Row - 4 @ 45, 70, 80
C2.1-Arm Face Pull - 5/side @ 50, 60, 70
D. Hammer Curl (FG) - 4 @ 2x40, 2x45, 2x50, 2x55

Lower Lift

Full dynamic warmup

A. Falling Starts - 6x10m
B. Vertical Jumps - 4x2
C. Front Squat- 5 @ 135, 3 @ 185, 6x2 @ 205
C. 1-Leg RDL - 5/side @ 90, 100, 110, 120
D. Pallof Press - 5/side @ 80, 90, 100, 110

Tempo

Full dynamic warmup

24x60m (rest until 120bpm)
20:50
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 24, 16, 14 @ Blue Band
B1. Chinups - 3 @ BW, BW+25, BW+35
B2. Cuban Press (FG) - 5 @ 45, 55, 65
C. 1-Arm Shoulder Press (FG) - 4/side @ 45, 50, 55, 60
D1. DB Curls (FG) - 4 @ 2x45, 2x50
D2. Decline CG Bench Press (FG) - 5 @ 135, 155, 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 5 @ 285, 3 @ 325, 4 @ 365
B. Split Squat - 4/side @ 45, 135, 185, 3/side @ 205
C. SSB Good Morning - 5 @ 155, 175, 195
D. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

26x60m (rest until 120bpm)
20:34
(barefoot)

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 3 @ 135, 155, 175, 6 @ 195
B. DB Bench Press (FG) - 10, 9 @ 2x70
C1. Chest-Supported Row - 4 @ 45, 55, 65, 75
C2.1-Arm Face Pull - 5/side @ 45, 55, 65
D. Hammer Curl (FG) - 2x4 @ 2x45, 2x4 @ 2x50

Lower Lift

Full dynamic warmup

A. Lateral Cone Jumps - 4x(6/side)
B. Front Squat- 5 @ 135, 8x2 @ 185
C. 1-Leg RDL - 5/side @ 80, 90, 100, 110
D. Pallof Press - 5/side @ 70, 80, 90, 100

Tempo

Full dynamic warmup

25x60m (rest until 120bpm)
20:36
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 21, 16, 13 @ Blue Band
B1. Chinups - 3 @ BW, BW+10, BW+25, 2 @ BW+35
B2. Cuban Press (FG) - 5 @ 45, 55, 65
C. 1-Arm Shoulder Press (FG) - 4/side @ 40, 45, 50, 55
D1. DB Reverse Curls (FG) - 5 @ 2x25, 2x30, 2x35
D2. Decline CG Bench Press (FG) - 5 @ 155, 165, 4 @ 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 275, 305, 5 @ 345
B. Split Squat - 4/side @ 45, 135, 175, 195
C. SSB Good Morning - 5 @ 155, 175, 195
D1. Blue Band Walk - 2x2x30m
D2. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

26x60m (rest until 120bpm)
20:14
(barefoot)

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 3 @ 135, 5 @ 145, 165, 6 @ 185
B. DB Bench Press (FG) - 10, 8 @ 2x70
C1. Chest-Supported Row - 4 @ 45, 55, 65
C2.1-Arm Face Pull - 5/side @ 40, 50, 60
D. Hammer Curl (FG) - 4 @ 2x40, 2x45, 2x50