Monday Aug. 8

9 weeks till Tyler
Speed Day-This is a vital day in your training. Workout together if possible
I will give you a couple options for most of these 1 is best. Equipment is the deciding factor not what you feel like doing.

PLYO Circuit
1. 6 Starts to 1 flight of stairs down(stay on toes coming down)then 10 sec quick feet line touches
2. Simulated starts pick up hose bundle step up on bench, 20 sec line touches
x3
Complete all Jumps for 1 set
Box Jumps from deep squat position land softly on box
2x8
Single Leg box jumps
2x8 each leg

This would be a good time to do the weekly challenge
Weekly Challenge
Max distance 135 barbell throw
throw it as far as you can probably in the form of a squat thruster
measure and record distance

This would usually be a squat workout after but you are doing coursework manana so switching things up

establish your dead hang pull up AMRAP

then circuit
4 sets
1/2 max reps pull ups
6 reps single arm Bench press
15 toes to rings/bar

4 sets
8 reps Sumo Deadlift High Pull
8 reps Bent over row
8 DB military press
20 Floor wipers

Done