Elite Level Athletic Performance (July 11th - 21st)

1st week of 2 week Strength Focus (5x 7) 

Warm Up
Foam Roll 
Run 200 meters 
Mobility Drills (Ankles-Hips-Shoulders)
Dynamic Flexibility

Speed, Agility & Power Development
**Monday & Weds
8 minutes of Work
A1- 4x Speed Ladder + 20/20 Hurdle Drills 
A2- MB Toss 5/5 + 5 Wall Ball
A3- Cross Over Symmetry 20/20 x 2

**Tuesday & Thursday 
12 mins of Work:
A1- 5/5 Box Leg Lowering (R&L)
A2- Side Plank with (R&L) Band Row 
A3- 5/5 Single Arm DB Snatch
A4- 5/5 Goblet - Tri-Angle Pattern - Side Lunge Mobility 
A5- 5/5 Cable Rotation (Hip Focus)    

Strength Training
Monday 
  A1- Dead Lift 5x 7
  A2- Bench Press 5x 7
  A3- Hip Mobility Drill
  B1- Hang Cleans 4x 4
  B2- Box Dips 4x MMF
Tuesday
  A1- RFE Split Squats 5x 7/7
  A2-  1/2 Kneeling DB Press 5x 7/7
  B1- DB Step Ups 4x 5/5
  B2- Pull-Ups 4x MMF
  B3- 5 Step Sprint from 1/2 kneeling Start
Wednesday
  A1- Single Leg Dead Lift 5x 7/7
  A2- DB Incline Press 5x 7
  B1-  Hang Cleans 4x 4
  B2-  TRX Rows 4x MMF
  C1- 10-8-6-4-2 of: Push-Ups & Goblet Squats + 2x Shuttle Sprint  
  Thursday
  A1- Walking Lunge 5x 20m
  A2- BB Push Press 5x 7
  B1- Lateral Lunge 4x 1  
  B2- Pull-Ups 4x MMF
  B3- Renegade Rows 4x 7/7