The rest of the guys actually have another week to go, but I’m busy next week so this was my last session. I skipped some of the normal workouts to get my post-tests in. I didn’t do great in the tests, but have been doing really well in just about all the non-tested lifts.

Warmup

Rolling, stretches, glutivation.

On the Turf

• Lateral warmup: shuffles, lateral runs, OFP skip, IFP crossover skip.
• Ladder: quick shuffle and stick, 1 foot hops, cross in front quick, 1-2-3-in.

Dynamic Power

• Stagger-step Rotation Toss (like you’re pulling): 3x10 with 10lb ball
• 5yd shuffle in one direction, plant and sprint back the other way. 3 sets of one shuffle per side. crossover sprint.
• Lateral Hurdle Hop: 3 hops on each foot in each directions. 12 hops total.
• Low Box Fast Feet: forward/back 2x10 seconds, then left/right 2x10 seconds

Lifting

• KB Swing: 5x10@50lb
• Front Squat: 5@135lb, 3@150lb, 8@170lb (75/85/95% training 1RM)
• Max Rep Pushup: 40
• 10-yd Sprint. 3 attempts. Averaged about 1.7 seconds.
• Bi-lateral Sliding Hamstring Curl: 2x10@45lb
• Ab Rollout: 2 full standing rollouts
• Max Rep Pullup: 13.5

Conditioning

8x5yd crossover shuffle - 10 seconds on, 10 seconds off.

Da’s it!