u/No-Application-202

Day 1

1. 5x3 high pull (80kg, peak velocity less than 1.5m/s drop to 70)
2. 5 x 5 squats (110kg)(increase every week, week 4 deload 60kg) (every other week: 3 x 3 barbell squats(5 min rest)(120kg-130kg)(increase every week, week 4 deload 80kg))
3. 3x8 romanian deadlift(95kg)(add every week)(4th week deload 60kg)
4. 3x10 Seated leg extensions (quad machine) (72kg)
5. 4x45s Weighted wall sits (20kg, if the last 10s isn't 8/10 effort increase to 30kg)(2min rest)
6. Shoulder rotations

Day 2

1. 3 x 3 bench press (105kg)(increase every week, week 4 deload 60kg)(can do 1rm instead of 3x3 sometimes)
2. 5 x 5 Standing overhead barbell press for shoulders (42.5kg)(increase every week, week 4 deload 25kg)
3. 5 x 5 weighted pull-ups (12.5kg)(increase every week, week 4 deload bodyweight) (Every other week: 3x3 pull-ups with 20kg) 3x10 each side Copenhagen planks
4. 3x20 Band pull-aparts
5. 3x 60s Hollow Body Hold
6. Stretching

Day 3
Rest

Day 4

1. 3 x 5 (both sides) Rotational Med Ball Side Slams
2. 3 x 8+8 lateral bounds (focus on distance and stable landing)
   5min rest
3. 8 x 15s Max effort sprints on mechanical treadmill(22-27km/h)(1.30min rest, if I slow down significantly 2min) (Every other week: 1. 1km rowing concept damper 5(0-400 50% effort, 400-700 70% effort, 700-900 85% effort, 900-1000 sprint prep(10 max power, 10 easy)) 2.10 x 100m max Rowing concept(sub18)(1.30min rest))
   rest 5min
4. 3 x 12 Wall Balls (9kg)
   rest 5min
5. Superset (3 rounds)(6min rest):
   A1. Sled push/pull, push 15m, immediately pull 15m (125kg)
   A2. 10 x Jump squats max effort (immediately after sled)
6. Shoulder rotations

Day 5

1. 5 x 5 Bench Press (90kg)(increase every week, week 4 deload 60kg)(explosive reps)
2. 5 x 5 Plyo Pushups
3. Superset (4 rounds) (2min rest):
   A1. Bodyweight inverted row (either on bar or trx)(full reps, chest touches bar, do until technical failure when I can't do clean reps anymore)
   A2. 8x kneeling LM shoulder press(35kg not counting the bar)
4. 3x Farmers Walk (40s walk) (60kg dumbells each hand)
5. 3 x 15 Face pulls, with hold (18kg)
6. 4x30s static wall angels (1min rest) (70% effort)
7. stretching

Day 6

1. 4 x 8 Neutral Grip Dumbbell Floor Press (35kg each hand, if easy 40kg)(add weight every week, week 4 deload 20kg)
2. 4x8 Cable Tricep Pushdowns (straight bar or V-bar)(70kg, explosive reps, if I can do 12 weight is too light)
3. 4 x 8 bicep curls
4. 3 x 17 steps Walking Lunges (25kg on shoulders)
5. 3 x 60s Weighted plank (30kg)(if I hold for those 60s, add weight every week)
6. 3 x 12 Cable pallof press(both sides)(15-20kg, if I move even a little bit weight is too heavy)

Day 7

1. stretching