Week 1 is shown in regular font

Week 2 progressions are shown in Bold and Blue

Week 3 progressions are shown in Bold and Red

We're going to assume at least 80% of the group  did a good job with the majority of the movements from week 2 so we can progress both volume and difficulty of movements

 

MONDAY - Max Effort Upper

1. Partner pec/delt smash
2. Blackburns - 20 sec/ position/ 30 seconds each position / 2 x 30 seconds each position
3. CG Push Up on Knees / banded pushdowns 3x15 / 3x25 /  4x 15
4. Floor Press vs Chain - 1RM - Close Grip/ Index on Ring vs Chains - 4x2, two weight jumps and 2 singles / CG Incline - 5RM
5. Floor Press vs Chain - 2x fail @ 80% of #4 / took this out bc increased volume on #4 this week / CG Incline down sets - %80 of what you got for #4, 2xfail
6a. JM Press on floor vs chain - 4x10-12 / JM press on bench vs chain-5x10-12 / Incline Skull Crusher- 6x10
6b.  Mini Band Defranco Pull apart 4x fail / add 2 sec pause on each rep 4x fail / banded Shoulder Clean x duration of partners set on skull crusher
7a. Seated Alternating Band Row - 4x8/ arm / after each set, do 2 handed row to fail each set / Inc. Bench Chest Supported DB Row- 5x10
7b. Snatch Grip Shrug - 4x20 / shrug death 1 x through / shrug death 1x through
8a. Hammer Curl - 4x10 / hammer curl 5x10 / Zottman Curl - 4x12
8b. DB Side Bend - 4x25 / 5x30 / 5x 15
Break group up on 6-8 to avoid traffic jams.
CONDO: 20 minutes - Split group in half to accommodate equipment. / 26 minutes
Group 1: Extensive Med ball Throws - throw soft med ball in gym, slow jog to ball, repeat
Group 2: Jump rope- do various jumps at moderate pace for 4o seconds, walk around for 40 seconds. Jumps are led by Coach.
9. Dead hangs for shoulders

TUESDAY -Speed Lower
1. Dynamic warm up in gym as a team
2. 10 yard sprint - start on stomach, chase partner - 5 lead sprints, 5 chase sprints / 6 sprints/ 7 lead, 7 chase sprints
3. Seated abduction x 25 / Chain knee raise x 12 each leg - 3 sets / 4 sets
4. Seated Box Jump - 3x5 /4x5 / 6x5
5.. Speed Squat vs Chain - 10x2 @ ~50% (you can use maxes from the fall or summer, it's only 50%. There's no need to test athletes 4xs/ year). Only rest is changing weight and lifter. /8x2, bump weight up 5% / 6x2, weight up 5%
6. KB Swing - 4x 10 / add band, 5x10/ Banded, 5x10
OR
6. Sumo Speed Pull - 10 x 2 @ 60% squat max. Only rest is changing lifter and weight. / x8x2, 65%/ 6x2 @70%
7a. Bwt Back Extension - 4x20 / Wide stance w/ 10lb plate/ Single Leg - 4x10/ leg
7b. Groiners - 4x25 / 4x30/ 4x40
 8a. GHR - 3x 10 /4x10 / banded 4x10
8a. Pull Up- 3 x 8 (add wgt or assist with band to make 8 reps hard) / 4x8 / 5x8
9. Group ABs
10. banded hip mobility

THURSDAY- Speed Upper

1. Partner pec/delt smash
2. Blackburns for reps - 30 sec/ position
3. CG Push Up on Knees / banded pushdowns 3x15 /3x25/ 4x25
4.Speed Bench vs Chain - 10 x3, vary grip. All inside the rings.
5. Banded Push ups - 4x fail

The following are done for time on Coaches command. 6, 7 and 8 can be stations. Rotate the athletes through.  minutes at each exercise. That's 18 minutes on accessory work. The athlete does  15 reps, rest 20 seconds, 15 reps on coach's command. Rest is approximate. Coach has group start next set when the majority of the group is done. The athlete can not let go of implement. / 4 minutes, athlete can take a grip break after 2 minutes/ 5 minutes
6a. Banded Tricep Pushdown
6b.  Bent rear delts w/ 10 lb plates
7a. Inverted Row- knees bent
7b. light band shrug
8a. curl
8b. see-saw abs- no rest 3 minutes straight / 4 minutes

Break group up on 6-8 to avoid traffic jams.

CONDO: 20 minutes - Split group in half to accommodate equipment. The athlete does the activity they did NOT do on Monday. / 24 minutes /26 minutes
Group 1: Extensive Med ball Throws - throw soft med ball in gym, slow jog to ball, repeat Group 2: Jump rope- do various jumps at a moderate pace for 4o seconds, walk around for 40 seconds. Jumps are led by Coach.
9. Dead hangs for shoulders

 

FRIDAY - Max Lower
1. Dynamic warm up in gym as a team
2. 10 yard sprint - start on all 4's and facing sideways, chase partner - 5 right sprints, 5 left  sprints/ 6 each side / 7 each side
3. Seated abduction x 25 / Chain knee raise x 12 each leg - 3 sets/ 4 sets
4. Seated Weighted Box Jump - 3x5 / 4x5/ 6x5
5. Cambered Bar vs Chain - 2RM / Close stance SSYoke bar squat - 4x2 @ 90% (9 out of 10RPE) / Cambered Bar - 1RM
6. Cambered bar Good morning vs chain- 3x6 moderate. / SSYOKE Bar Reverse Lunge- 3x6 / Cambered Bar Rev Lunge 3x8

The rest can be done in any order to avoid traffic jams. These are not supersets. 1 minute rest between. Or just keep someone on the  machine. Someone finishes, next guy's up.
7. Cambered bar rev lunge vs chain - 3x 6/ DB or KB  SUMO RDL - 3x12/ KB or DB RDL- 3x10-12
8. Rev Hyper - 3x20 /4x20 / 4x30
9. Thompson HIps - 3 rounds
10. Feet hooked sit up w/ dumbell - 4x 25 / Spread Eagle Sit up - 4x25 / Hanging Weighted abs - 4x20
11. banded hip mobility