**********new training EFFECTIVE/ENJOYABLE

Monday - oly movements/deads/throws

• stones/hammer/wob

 then

• hip/hang snatches: 3 sets
• weighted plyo jumps- 5 sets
• hang cleans: 3 sets
• conventional deficit, box or floor pulls: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• sumo deadlift: 8 singles for speed, 60% of prior weeks training max + bands (swap weekly between conventional)

Tuesday - pressing

• flat bench: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• incline bench: 8 triples for speed, 60% of prior weeks training max + bands (swap weekly between flat bench)
• push presses: 3 sets
• some form of rows: 3 sets of 3-6 reps

Wednesday - throwing

• wfd/hammer/wob

Thursday - squat

• back squats: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• front squats: 8 doubles for speed, 60% of prior weeks training max + bands (swap weekly between back squats)
• RDL (or GM): 3 sets 3-5 reps
• GHR: 3 sets 6-8 reps
• weighted pullups - 10 sets of 3-5 reps

Friday - off

Saturday - throwing

• stones/wfd/wob/caber/sheaf/hammer (whatever's available)

Sunday - off

*core every weight training day, pick 2-3 exercises and do 2-3 sets each