Week 3

Day 1
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
Squats 55x5 65x5 70x5 75x5
Bench 52x5 70x5 75x5 80x5
Deadlift 60x5 65x5 70x5 75x5
Clean 52x5 57x5 60x5 65x5
Abs & Bridges
PNF Stretch

Day 2
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
Front Squat 50x5 55x5 60x6 60x5
DB Snatch 35x5 40x4 45x5 45x4
Deadlift 60x5 70x5 80x5 80x5
Clean 50x5 55x5 60x5 60x5
MB Sit ups 20 25 30
Abs & Bridges
PNF Stretch

Day 3
Plate Warm up
Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
5 dot drill
Deadlift 50x5 55x5 60x5 65x5
Bench 50x5 60x5 70x5 70x5
KB Lunges 10 10 10
SL Squats 10 10 10
Abs & Bridges

PNF Stretch

Day 4
Plate Warm up

Jump Shrug/High Pull/Front Squat/Tall Clean all x 5
Squat 55x5 70x5 80x5 85x5
Bench 55x5 65x5 75x5 80x3
Deadlift 55x5 75x5 85x5 90x5
Clean 55x5 65x5 75x5 80x5
Turkish Get Ups 10 10 10
Abs & Bridges

PNF Stretch

The first two weeks were much more of an active rest period. The team needed some rest and recovery from spring ball and the end of school. This is the first week of our strength development phase. There are more sets and higher percentages this week. I also added the 5 dot drill on Day 3. If you are good you can complete the 5 dot in under a minute.