12/17 to 12/23

12/17
"heavy upper body"
Floor press 185x7, 165x11

12/18
blocks x 30m x 15 reps

A. squat jump x 2 every 45s x 10
B1 jefferson curl 3 x10
B2. bcc calf raise 3x10

12/19 - rest

12/20
AM
A. pc    2 x 185 x 3 sets.  speed focus
B. BSS x 5 x 2
C. GHD x 3 x 3
D. cossack squats

PM - basketball

12/21
rep upper body

12/22
60m hard   rest 6 mins
150m in 19.43

A. seated bj 3x3
B. step up to reverse lunge
C. jefferson curl 5 x 2

12/23 - rest

12/10 to 12/16

Monday 12/10  - upper body ME floor press

Tuesday
A. 25s hi knees on gymnastics mats x 3.
B. EMOM x 10  8 yard prowler push on rubber mats w/ 90# added.
C. harop curl   5 reps x 3 sets
D. eccentric calf raises x 2 sets.
E. ab work.

Weds 12/12- rest

thurs 12/13     defranco upper body rep

friday 12/14

30-40m blocks  x 10   7 on straight, 3 on turn.

A. Clean Grip DL  315x2, 365,385,405
B. 1 leg hip thrust    45# x 10 reps x 3 sets
C.  DB RDL  60#x 10 x 2
D1.  ecc calf raise    60x x 15 x 2
D2.  jefferson curl    35# x 5 x 2.

12/3 to 12/9

12/3    Defranco max effort UB   floor press 90%.   Ring pushups, face pulls, band pull aparts, bb shrug, iso curls, abs
12/4 rest/hunt/work
12/5 rest/hunt/work
12/6  max effort LB  paused at shin DL   345x2,365x2, 385x1, 1 leg glute bridge light.  PM basketball
12/7 rep upper body
12/8 rest
12/9 rest/hunt

11/26 Deload and test

11/26
block starts
4x 40m
4x30m

11/27
upper body push deload

11/28  - rest
11/29  - little bit of bike and PM basketball

11/30   upper body deload

12/1   8k steps in woods- rest

12/2   200m time trial -  25.84, hand timed, spikes, standing start
   Power Clean up to 285.