Field Strong 5/16

A1.  4 Way Deadbugs 3x6

A2.  Elevated KB Toe Up Knee Up 3x10ea @ 26# 

A3.  High Speed Banded Flutter Kicks 3 x 10 sec

B1.  DB Bulgarian Split Squat 3x10ea @ 65# - 70# - 75# 

B2.  Reverse Hyper 3x10 @ 180#

B3.  Prone Banded Hamstring Curls 3x15

C.  Back Squat 4x8 @ 280# - 305# - 325# - 355#

D1.  Standing Calf Raises w/ Single DB 2x30 @ 30#

D2.  SL Banded Tib Raises 2x30ea

Field Strong 5/18

A.  2 Sets, 10 yards

High Knee A Skips

High Knee B Skips

Straight Leg Skips

Lateral Skips

B.  3 Sets

KB Supported Deadbugs Feet 3x10 @ 1 pood

Plate Rotations 3x10ea @ 25#

Bench Adduction 3x10ea

Pillar Hold w/ Alt Hand Reach 3x10ea

C.  Jump Rope x 10 minutes

Field Strong 5/17

A1.  Banded Tricep Extension 3x20

A2.  Deficit Pushups 3x20

A3.  Incline Bench DB Flys 3x20 @ 20#

B.  Close Grip Bench Press 4x8 @ 185# - 200# - 210# - 230#

C1.  Band Resisted DB Floor Press 12,10,8,8,8 @ 70# - 75# - 85# - 85# - 85#

C2.  Dips 5x6 w/ 3 sec eccentric

D1.  Banded Pushups 3x10

D2.  BB Skull Crushers 3x20 @ 45#

Field Strong 5/14

A1.  Supine BB Pullup Iso Hold 3 x 10 sec

A2.  Supine BB Pullups 3x10

A3.  Strict Parallel Grip Pullups 3x5

B. Power Clean 5x3 @ 175# - 190# - 200# - 205# - 210# 

C1.  BB Rows shin to gut 4x8 @ 185#

C2.  Incline Bench Shrugs 4x10 @ 45#

C3.  Banded DB Victory Raise 4x10 @ 10#

D1.  Banded Full GH Raises 4x8

D2.  Tib Bar 4x30 @ 20#

Field Strong 5/9

A1.  Incline Bench Rear Delt Fly 3x15 @ 25#

A2.  Incline Bench Shrugs 3x15 @ 45#

A3.  Chin Ups 3x5

B.  Deadlift - one rep every 30 secs for 15 minutes

405#

C1.  Standing One Arm DB Row 4x10ea @ 70# - 75# - 75# - 85#

C2.  DB Shrugs 4x10 @ 100#

D1.  Banded SL Tib Raises 3x30ea

D2.  Standing Calf Raises w/ single DB 3x30 @ 30#

Field Strong 5/12

A1.  Inchworm Hands only 3x8

A2.  DB Pull Over 3x12 @ 45#

A3.  DB Floor Chest Flys 3x15 @ 35#

B1.  Incline BB Bench Press (high incline) 4x10 @ 155# - 155# - 160# - 165#

C1.  Banded Pushup Iso Hold 4 x 10 secs

C2.  Slight Incline DB Press 4x10 @ 70# - 75# - 80# - 85#

D1.  Band Resisted DB Floor Press 4x12 @ 60# - 70# - 70# - 70#

D2.  Dips 4x8

Field Strong 5/10

A1.  Prone Banded Hamstring Curls 3x15

A2.  High Speed Banded Flutter Kicks 3 x 10 secs

A3.  Leg Cradle Lateral Lunge Twist 3x2ea

B1.  BB Hip Thrusts 4x7 @ 365# - 405# - 455# - 455#

B2.  DB Step-Ups 4x10ea @ 45# - 45# - 50# - 50#

C1.  Back Squat 4x10 @ 275# - 300# - 315# - 340#

C2.  Bench Adduction 4x8ea

Field

A.  2 Sets:

Alt Contra Deadbug x6ea

Sprint Prep Sequence 1

B.  Up Tall and Fall Starts 5 x 20 yards

C.  Push Up Starts 5 x 15 yards

D.  80-60-40s (yards) x 4

*Moderate pace, not timed

*Rest ~ 1 minute btwn

Field Strong 5/11 5/13

A1.  Iso Bulgarian Split Squat Active Foot 3 x 10 sec ea

A2.  DB Bulgarian Split Squats 3x10ea @ 45#

A3.  Lunge Jumps w/ Switch 3x3

B.  2 sets, 10 yards each

High Knee A Skips

High Knee B Skips

High Knees

C1.  Medball Explosive Lateral Scoop Throw 2x20ea @ 10#

C2.  Wall Drill Triples 2x5

D1.  Side Plank DB Reach under to Extension 3x10ea @ 15#

D2.  Supine Plate Rotations 3x4ea @ 25#

D3.  KB Sumo RDL 3x10 @ 1.5 pood

D4.  Lateral Lunge w/ Chip 3x10ea @ 15#

E.  Jump Rope x 10 minutes

Field Strong 5/3

A1.  Supine Ring Pullup Iso Hold 3 x 10 sec

A2.  Supine Ring Pullups 3x15

A3.  Chin Ups 3x5

*1 sec iso at top, 2 sec iso at bottom

B1.  Standing SA DB Rows 12, 10, 8, 8 each @ 70# - 75# - 85# - 85# 

B2.  Meadows Rows 4x10ea @ 50#

C.  Rack Pulls 4x7 @ 275#

D1.  Standing Calf Raises w DBs 4x25 @ 25#

D2.  DB Shrugs 4x10 @ 110#

E1. Floor Press 4x8 @ 85# - 85# - 85# - 90#

E2. Dips 4x6

E3. Prone Incline DB Curls 4x12 @ 25#

Field Strong 5/7

A1.  Incline DB Flys 3x15 @ 15#

A2.  Incline Pushups 3x30

A3.  Banded Tricep Pushdown 3x30

B.  Band Resisted DB Floor Press

3x12 @ 45#

1 set of Max Reps @ 45# - 45

C1.  Alt Hammer Curls 3x6ea @ 45#

C2.  BB Curls 3 x Max Reps for 30 secs @ 45# 

D1.  Tib Bar 3 x 60 sec for max reps @ 15#

D2.  Standing Calf Raises 3 x 60 sec for max reps

Field Strong 5/4 5/6

A.  2 x 10 yards each:

High Knee A Skips

High Knee B Skips

Straight Leg Skips

High Knees

B1.  Elevated Hip Bridge 2x15

B2.  Medball Lateral Scoop Throw 2x20ea @ 10#

B3.  Wall Drill Singles 2x10

B4.  Lunge Jumps w/ Switch 2x2ea

C1.  KB Supported Deadbugs Feet 3x10 @ 1 pood

C2.  KB Supported Deadbugs Hands 3x10 @ 1 pood

C3.  Bench Adduction 3x10ea

C4.  Russian Twists 3x12ea @ 20#

D.  Jump Rope x 7:30

Field Strong 5/5

A1.  Stability Ball Leg Curls 4x10

*3 sec eccentric, 2 sec hold at full extension

A2.  Straight Leg DL 4x12 @ 135#

A3.  Alt Contra Band Resisted Deadbug 4x6ea

B1.  DB Bulgarian Split Squat 3x8ea @ 65# - 75# - 85#

B2.  Goblet Squats @ 1.5 pood 3 x Max Reps in 30 secs - 23 - 22 - 23

B3.  Banded Full GH Raises 3x8

C.  Back Squat 4x7 @ 275# - 300# - 320# - 350#

Field Strong 5/2

A1.  Deficit Pushups 3x20

A2.  DB Pullovers 3x10 @ 45#

A3.  Banded Tricep Pushdown 3x20

B.  Close Grip Bench Press 4x10 @ 185# - 195# - 205# - 215#

C1.  DB Bench Press 12, 10, 7 @ 75# - 85# - 90#

1 set of Max reps @ 90# - 6

C2.  Incline Pushups 4x15

D1.  DB Band Resisted Floor Press 10, 9, 8 @ 65# -  70# - 75#

1 set of Max reps @ 75# - 8

D2.  Incline Bench Rear Delt Fly 4x20 @ 20#

Field Strong 4/28

A1.  Reverse Shrugs on Dip Bars 3x20

A2.  Meadows Rows 3x10ea @ 50#

A3.  SA Seated banded Row 3x20ea

B1.  DB Incline Rows 3x8 @ 60# - 65# - 70#

1 set of Max reps @ 75# - 14

B2.  Strict Chin Ups 3x8

1 set of Max reps - 11

C.  BB Hip Thrusts 4x8 @ 315# - 365# - 415# - 415#

D1.  Standing SA DB Rows 3x15ea @ 55# - 60# - 70#

D2.  Banded Hammer Curls 3x15

Field Strong 4/30

A1.  Banded SL DB RDLs 3x8ea @ 45#

A2.  Strict Parallel Grip Pullups 3x8

A3.  SA Rear Delt Band Pulls 3x20ea

B.  BB RDLs 4x8 @ 205# - 215# - 225# - 225#

C1.  Bench Adduction 4x8ea

C2.  Partial Back Squat w/ Pause 4x10 @ 225#

*1 sec iso hold at bottom and drive up just short of lockout and right back down

Field Strong 4/29

A1.  Elevated Hip Bridge 3x10

A2.  Goblet Squat 3x10 @ 1.5 pood

B.  2 x 10 yards:

High Knee A Skips

High Knee B Skips

Straight Leg Skips

Lateral Skips each way

C.  2 sets:

Lunge Position Explosive Scoop Throw x10ea side, alternating, w/ ea leg forward @ 10#

Explosive Lateral Scoop Throw x20ea @ 10#

Shin Hops x5

Quick feet over over back back x 10 sec

D.  Open Step to Sprint x 5 each way x 10 yards

E.  3 Sets AFAP:

30 Cals Assault Bike

30 yard Forward Sled drag @ 90#

30 yard Reverse Sled Drag @ 90#

Field Strong 4/26

A1.  Banded Tricep Extensions 3x20

A2.  Deficit Pushups 3x20

A3.  DB Fly 3x20 @ 25#

B1.  Band Resisted DB Floor Press 12, 10, 8, 8, 8 @ 70# - 75# - 75# -75# - 75#

B2.  Dips 5x8

C.  Slight Incline DB Bench 12, 12, 10, 10, 8 @ 70# - 75# - 75# - 75# - 75#  

D.  DB Shrugs 15, 12, 10, 10 @ 85# - 100# - 110# - 110#

E1.  Banded Pushups 3x10

E2.  DB Hammer Kickbacks 3x12 @ 15#