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You are becoming the ultimate athlete. Honestly. Some of your guys' progress you've made so far has blown my mind. As we approach the end of this training cycle, take stock of the progress you have made so far, and start thinking about some personal goals for the next one. This is our last week of intense training before our deload week, and moving into a new block of training geared toward becoming more explosive and transferring that power into the big 3: Squat, bench and deadlift.
A) Conditioning device of choice:
20s SPRINT
10s REST
x8 (4 min)
Row, run, bike, whatever you want.
B) Wall Chest Pass
6x3
*30s rest
C) Bench Press
7x1 w/ a long, 3-second pause on the chest. Work up to the heaviest possible weight for today over the course of 7 sets.
D) Plyo Pull-up
10x1
*30s rest
E) Seated Dumbbell Arnold Press
6x8
F1) Explosive Rotational Press
3x5 ea side
F2) Med Ball Push-up
3xMax-5 (leave 5 in the tank)
*If you can't do at least 10 in a perfect plank, go from the knee! Don't be prideful!
G) McGill Sit-up
4x12 ea side