Week 9: Day 7

Day Off

Week 9: Day 7

Day Off

Week 9: Day 6

Core Lift
Deadlift
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5 or more
*Stop any set when you start to lose form
*You may drop from the top of each lift

Running
(10) 30 yd Sprints
- Full Recovery Sprints, allow yourself to get the most out of each sprint, don't start if you are fatigued from the previous sprint

Week 9: Day 5

Superset 1

3 sets of:
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets

Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets

WOD

5 Rounds of:

20 Overhead Alternating Lunges 45 lb. plate(10 each leg)

8 Knees 2 Elbows

Week 9: Day 4

Day Off

Week 9: Day 3

Core Lift
Hang Clean
Set 1: 65% x 5 Reps
Set 2: 75% x 5 Reps
Set 3: 85% x 5 or More Reps
*Set ends when you drop the weight to the ground or rack

Assistance Work
Superset 1
6 sets (total) of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps followed by...
- 2 sets of 6 depth jumps followed by...
- 2 sets of 6 seated box jumps
* Rest 1-2 min between each set of box jumps

Superset 2
3 rounds of:
16 Barbell Alternating Lunges (8 each leg)
16 Step up to 1 Legged RDL's (8 each leg)

Week 9: Day 2

Assistance Work

Superset 1

3 sets of:

8 Single Arm DB Bench Press (16 Total)

8 Inverted Rows

Max Front Plank Hold

Superset 2

3 sets of:

10 Back Extensions

10 Physioball Hamstring Curls

WOD

3 Rounds of:

Sprint 400m

20 pushups

20 Squat Jumps