MP Lift

500m row in 1:36
20min SMR/stretching
20min mobility/activation

Pause front squat: 3x3 at 165lb (3-second pause)
Single leg drop and stick: 3x3 per leg
Half kneeling inline anti rotation: 3x0:25 per side

3x10 glute-ham raises with assistance band
Pause incline bench press: 3x3 at 125lb

Snowlty, MP Lift

Couple hours of goalty in the snow, not full effort.

20min SMR/mobility/activation

3 rounds per tri-set:

Side-loaded isometric RLESS: 5 at 40lb at 1:5:1
Isometric single arm DB bent-over row: 5 at 35lb at 1:5:1
Isometric single arm DB press: 5 at 35lb at 1:5:1

Front rack single leg box squat: 5 at 45lb
Isometric weighted pushup: 5 at +35lb at 1:5:1
Medball throws: 10 per side at 18lb

3-position isometric calf press: 3x0:05 at 180lb
Supine cable hip flexion: 10 per leg
3-position adductor machine isometric hold: 3x0:05 at 40lb

MP Lift

Front squat: 2 at 185, 190, 192.5; 2x2x1 at 195lb
Depth jump and stick: 3

Deadlift: 2 at 285lb
Split jump and stick: 3 per leg
Side plank adductor hold: 10 breaths

Pushups: 5 at +45lb on fists
Single arm bent-over DB row: 4 at 70lb
Single leg valslide hamstring curl: 8 per leg

MP Lift

500m row in 1:36
20min SMR/stretching
20min mobility/activation

3 rounds per tri-set:

Pause front squat: 3 at 165; 2 at 165; 1 at 165lb
Single leg drop and stick: 3 per leg
Half kneeling inline anti rotation: 0:25 per side

Isometric GHR
Pause bench press: 3 at 125, 135, 135
Cable push/pull

3-position isometric calf press: 90lb
2-position isometric chinup (top & middle): 3x5 seconds each
Split squat inline chop: 8 at 100lb

MP Lift

500m row in 1:36
20min SMR/stretching
30min mobility/activation

Narrow grip overhead squat: 5 at 95; 3 at 135lb
Front squat: 2 at 165, 185; 1 at 190; 2 at 135, 165, 175, 185; 1 at 190lb

5 rounds:
Trap bar deadlift: 2 at 315lb
Single leg broad jump: 2 per leg
Front plank reach: 10 per arm at +20lb

4 rounds:
Bench press: 2 at 170
DB bent-over row: 4 per arm at 65lb
DB dead bug: 10 per side at 8lb plus ankle weights

MP Lift, Indoor

500m row in 1:40
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 165lb at 6:0:1
Bilateral squat jump and stick: 3
Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric landmine deadlift: 5 at 125lb at 5:0:1
10 banded ab wheel roll-outs

70-64 vs Green (after taking half 40-27 and then being down by 12ish after they went on a huge run...)

Winter League, MP Lift

Won a 5v5 outdoor league game in the snow, 15-5

500m row in 1:37
20min SMR/stretching
20min mobility/activation

4 rounds per tri-set:

Side-loaded eccentric RLESS: 5 per leg at +80lb at 5:0:1
Eccentric single arm DB press: 5 at 40lb at 5:0:1
15 toe-touches

Single leg eccentric valslide hamstring curl: 6 at 6:0:1
Eccentric pushup: 6 at +20lb at 5:0:1
Turkish get-ups: 3 per arm at 12kg

Single leg eccentric squat: 5 per leg at 5:0:1
Eccentric chinup: 5 at 5:0:1
Half kneeling cable chop: 10 per side at 110lb
Half kneeling cable lift: 10 per side at 60lb

MP Lift

500m row in 1:43

30min SMR/stretching

30min mobility/activation

5 rounds:
Front squat: 2 at 190lb
Squat drop jump: 3 at BW

4 rounds:
Trap bar deadlift: 2 at 305lb
Single leg broad jump: 2 per leg
Front plank reach: 8 per arm at +10lb

4 rounds:
Bench press: 2 at 170; 3 at 155, 160; 2 at 165lb
DB bent-over row: 4 per arm at 60lb
DB dead bug: 10 per side at 5lb

MP Lift

500m row in 1:33
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 154lb at 6:0:1
3 bilateral squat jump and stick
Resistance band half kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1
Eccentric heel drop: 10 per leg straight leg
12 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 115lb at 5:0:1
Eccentric chinup: 6 at 5:0:1
Half kneeling cable chop: 10 per side at 100lb
Half kneeling cable lift: 10 per side at 50lb

Goalty, MP Lift

2 hours goalty

500m row in 1:44
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 143lb at 6:0:1

Unilateral squat jump and stick: 3 per leg

Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1

Eccentric heel drop: 10 per leg straight leg

15 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 100lb at 5:0:1

Eccentric chinup: 5

Half kneeling cable chop: 10 per side at 100lb

Half kneeling cable lift: 10 per side at 50lb

MP Lift

10min SMR/stretching
20min mobility/activation

4 rounds per tri-set:

Side-loaded eccentric RLESS: 5 per leg at +70lb at 5:0:1
Eccentric single arm DB press: 5 at 35lb at 5:0:1
10 ab wheel roll-outs

Single leg eccentric valslide hamstring curl: 6 at 6:0:1
Eccentric pushup: 6 at +10lb at 5:0:1
Half kneeling band chop

MP Lift

Phase 1, Week 1, Day 2:

30min SMR/stretching
30min mobility/activation

5 rounds:
Front squat: 2 at 185lb
Squat drop jump: 3 at BW
Half kneeling rectus/ankle mobility

4 rounds:
Trap bar deadlift: 2 at 295lb
Single leg broad jump: 2 per leg
Front plank reach: 8 per arm

5 rounds:
Bench press: 2 at 165lb
DB bent-over row: 4 per arm at 55lb
DB dead bug: 8 per side at 5lb

MP Lift

Phase 1, Week 1, Day 1:

500m row in 1:39
20min SMR/stretching
20min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 135lb at 5:0:1

Bilateral squat jump and stick: 3

Resistance band half kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 115lb at 5:0:1

Eccentric heel drop: 5 per leg straight leg, 5 per leg bent knee

12 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 135lb at 5:0:1

Eccentric chinup: 5

Half kneeling cable chop: 8 per side at 100lb

Jamily Lift

MP Warmup
Trap bar deadlift: 3 at 205, 245, 275, 295lb
Single leg fall stick: 3x4 per leg
Eccentric hamstring curl: 3x10
Hang clean: 3 at 135, 155, 165, 175lb (PR)
Shoulder elevated cook hip lift: 3x5 per leg
Plank reach: 3x10 per hand
Eccentric front squat: 3x3 at 135lb
Eccentric pushup: 3x5 at +10lb
Single arm DB horizontal row: 3x10 at 35lb

2 rounds of:
0:45 kettlebell swings 40lb (30, 30)
0:15 rest
0:45 double-unders (75, 45)
0:15 rest
0:45 core (45 bicycle crunches, 25 full body crunches)
0:15 rest
0:45 assault bike for calories (12, 14)

MP Launch Package

FMS assessment

Field testing:
Vertical jump
Single leg approach vertical jump
Broad jump
Single leg broad jump
Triple bound
40yd dash
Serpentine
12x25yd shuttle

Beach testing:
20yd acceleration
Underhand medball toss
Z-cut right, Z-cut left
800yd soft sand run