Monday
Dynamic flexibility- 3,4 3-5 sets/3-5 reps
Tumbling drills- 2-3 sets
Jump rope- 3-5 sets/3min
Squat(40-65%) 4x6
Bench press(40-65%) 4x6
Split Jerk(40-65%) 4x6
Bulgarian Squat(70-95%) 3sets/3-5 reps
High Pull(70-95%) 3 sets/3-5 reps
Lunges 3sets/3-5 reps
Olympic good mornings(70-95%) 3sets/3-5 reps
Static stretching
Tuesday
Dynamic flexibility- 1,2 3-5 sets/3-5 reps
Tumbling drills- 2-3 sets
Jump rope- 3-5 sets/3min
Barbell Home Run Press 2x8 each side
Barbell windmill 2x8 each side
Statics Holds
75x2 from flying 10yd sprint
50x2 from three point start
65x2 from two point start
20x2 from three point start on clap start
GPP- Jumping jacks, shuffle splits, squat thrust, mountain climbers- 30 sec each
Static stretching
Wednesday
Dynamic flexibility-5,6 3-5 sets/3-5 reps
Tumbling drills- 2-3 sets
Jump rope- 3-5 sets/3min
Agility Ladder
Session 1- Box, X, Star
Static stretching
Thursday
Dynamic flexibility- 7,8 3-5 sets/3-5 reps
Tumbling drills- 2-3 sets
Jump rope- 3-5 sets/3min
Baseball full contact twist-2x8 each side
Russian twists 2x10 each side
Static holds
Static stretching
Friday
Dynamic flexibility- 9,10 3-5 sets/3-5 reps
Tumbling drills- 2-3 sets
Jump rope- 3-5 sets/3min
1. Power Clean/Front Squat 2:1x3
2. Front Squat/ Power Clean 1:2x3
3. Front Squat/Push Press 2:1x3
4. Push Press/Front Squat 1:2x3
5. Squat/Split Jerk 2:1x3
6. Split Jerk/Squat 1:2x3
7. Power Clean/Front Squat 3:1x2
8. Front Squat/Power Clean 1:3x2
9. Front Squat/Push Press 3:1x2
10. Push Press/Front Squat 1:3x2
11. Squat/Split Jerk 3:1x2
12. Split Jerk/Squat 1:3x2
Static Stretching
Saturday
Tumbling drills- 2-3 sets
Jump rope- 3-5 sets/3min
Baseball Turkish Get up 2x8 each arm
Figure 8s 2x75 feet
Static Holds
55x2 from flying 10 yd sprint
25x3 from 3 point start
40x2 from 2 point start
10x3 from 3 point start on clap
Static stretching
Critique my workout please. I have taken stuff from Diamonds by John Davies and also Unbreakable Abs. Thanks. The dynamic flexibility stuff is for the hips.
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