Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, BW+25, BW+35, BW+45, 1 @ BW+70
B1. 1-Arm DB Bench Press (FG) - 5/side @ 80, 85, 3/side @ 90, 95
B2. Standing 1-Arm Cable Row - 5/side @ 100, 110, 120, 130
C. Pallof Press - 5/side @ 100, 110, 120

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x8 (2 min RI)
D. Broad Jump - 4x5 (2 min RI)
E. 12" Depth Jumps - 4x5 (3 min RI)
F. Sprints - 10x10m (1 min RI)
G1. NG Pullups - 3x2
G2. Ballistic Pushups - 2x5

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 185, 3 @ 205, 225
B1. 1-Arm Shoulder Press (FG) - 5/side @ 45, 50, 55, 60
B2. Pullups - 4x5 @ BW
C1. Inverted Row - 2x6 @ BW
C2. Dynamic Blackburns - 2x8
D. DB Curls (FG) - 12 @ 2x40

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
22:13
(barefoot)

Lift

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @ 175, 5 @ 205, 3 @ 225, 4 @ 245
B. Chinups - 3 @ BW, BW+25, BW+35, BW+40, 1 @ BW+60
C1. 1-Arm DB Bench Press (FG) - 5/side @ 75, 80, 85, 90
C2. Standing 1-Arm Cable Row - 5/side @ 90, 100, 110, 120
D1. Rope Cable Pushdown - 10, 8 @ 70
D2. DB Hammer Curls (FG) - 12, 8 @ 2x40
E. Pallof Press - 5/side @ 90, 100, 110

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
19:57
(barefoot)

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 5 @ 135, 3 @ 175, 195, 4 @ 215
B1. 1-Arm Shoulder Press (FG) - 5/side @ 45, 50, 55, 60
B2. Pullups - 3x5 @ BW
C1. Inverted Row - 3x6 @ BW
C2. Dynamic Blackburns - 3x8
D. DB Curls (FG) - 10 @ 2x40

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)

Lift/Basketball

Full dynamic warmup

A. Front Squat - 5 @ 135, 3 @ 185, 205, 6 @ 225
B. Chinups - 3 @ BW, BW+25, BW+30, BW+35, 1 @ BW+50
C1. 1-Arm DB Bench Press (FG) - 5/side @ 70, 75, 80, 85
C2. Standing 1-Arm Cable Row - 5/side @ 70, 80, 90, 100
D1. BB Curls (FG) - 5 @ 70, 80, 90
D2. Rope Cable Pushdown - 5 @ 60, 70, 80
E. Pallof Press - 5/side @ 80, 90, 100

30 min 1-on-1 basketball

Tempo

Full dynamic warmup

20x60m (rest until 120bpm)
19:31
(barefoot)

Plyos

Full dynamic warmup

A. Donkey Ankle Bounce - 2x30 (1 min RI)
B. 1-2-3 Jump - 2x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 2x8 (2 min RI)
D. Broad Jump - 3x6 (2 min RI)
E. 6" Depth Jumps - 4x5 (2 min RI)
F. Sprints - 8x10m (1 min RI)
G1. NG Pullups - 4x2
G2. Ballistic Pushups - 3x5