As we get back to school we'll be starting our Spring Practice Training (2 days per week).  Nothing special.  The guys will practice Monday/Wednesday/Friday/Saturday and will lift Tuesday/Thursday.

Tuesday

  • Hang High Pull: 3x3
  • Hurdle-under: 2x3 each
  • Squat: 3x3
  • Plank: 2x30 seconds
  • Bench: 3x3
  • Pull-aparts or Face Pulls: 2x25
  • RDL: 3x5
  • Pull-ups: 5x5
  • Team Mobility/Stretch

Thursday

  • Clean Pull: 3x3
  • Hurdle-under: 2x3 each
  • Front Squat: 5x5
  • Plank: 2x30 seconds
  • Incline: 5x5
  • DB Row: 4x10
  • Week 1-3: RFESS: 2x5 each/Week 2-4: Lateral Squat: 2x5 each
  • Hurdle-under w/DB: 2x5 each/Week 2-4: RFE Stretch: 2x5 each
  • SB Leg Curl: 2x10
  • SL Hip Ext on MB: 2x10 each
  • Team Mobility/Stretch

The Squat/Bench Progression is:

  • Week 1: 3x3@70%
  • Week 2: 3x3@75%
  • Week 3: 3x2@80%
  • Week 4: 3x2@85%

Nothing exceptional.  Just simple and straight-forward.