10/8 to 10/28

10/8 -  Upper body
10/9 300m TT   40s
10/10  Upper body

10/11 AM  lower body   PM Bball
A. KBS with band x 14 EMOM x 3
B. BSS  100 DB/H x5 x 2 sets
C. GHD 3 x10
D. glute circuit 3

10/12 rest
10/13 - upper body



10/14  Sunday
2x15 yard with 115, 2x25 w/ 70#, 2x35 yards w/ 45#, 2 x45 yards with 25#

A. Hip thurst B-stance   225x5,275x5 x 2 sets
B. nordics   4x5 with 8# db
C. stair calves
D. cossack squat x 5 reps x 3 sets

10/15  upper push
10/16  100m in 16s rest 1 min x 12
10/17  Upper pull

10/18  AM  lower body   PM Bball
A. cable pull through 3 x10
B. BSS 100 DB/H x5,   205 BB x 5
C. GHD 3x10
D. glute circuit 4

10/19 - rest
10/20  upper body

10/21
2x20m ankle bounds

4x30m rolling start
4x30m falling start

A. hex bar jump 45 x 3 x 5
B. b stance hip thrust  245x5, 295x5, 315x5
C. SL BE  5,6,8
D calf rasie

10/22 - upper body

10/23   200m rest 3 mins x 3.   all about 28, 90% effort

10/24 upper body
10/25 PM basketball
10/26 upper body
10/27 rest