Elite Level Athletic Performance - (July 25-Aug 4th)

2 Week Block of:  (5 sets 5 rep Strength)

Warm Up
Foam Roll - Jump Rope Dynamic - Stretching  & Mobility Drills (Ankles-Hips-Shoulders)

Speed, Agility & Power Development
10-12 mins of Work - 
**Monday & Weds
A1- KB Swings (Lite wt.) 
A2- MB Toss 5/5 + 5 Overhead Toss
A3- Cross Over Symmetry 

**Tuesday & Thursday 
A1- BB Hang Cleans  
A2- 5/5 Cable Rotation (Core & Hip Focus)    

Strength Training

**(Athlete does Strength workouts in order regardless of what day they show)**
M- or (Workout 1)
  A1- Front Squat 5x 5
  A2- Bench Press 5x 5
  B1- Box DB Step Ups 5x 5/5
  B2- Pull-Ups 5x (MMF)
Conditioning - Sprints

T- or (Workout 2)
  A1- RFE Split Squats 5x 5/5
  A2- BB Push Press 5x 5
  A3- Renegade Rows 5x 10/10
  A4- Stability Ball 1 DB Chest Press 5x 10/10
Conditioning-  Core Circuit

W- or (Workout 3)
  A.  Back Squats 5x 5
  B1- One Arm DB Row 5x 8/8
  B2- DB Snatch 5x 5/5    
Conditioning- Sled Push & Push Ups 

  Th- or (Workout 4)
  A1- Walking Lunge 5x 20m
  A2- BB Push Press 5x 5
  B1- Lateral Lunge 5x 20m  
  B2- Pull-Ups 5x MMF
  B3- Bench Press 5x 5 
Conditioning- Farmer Carry & Jump Rope