(5)31 Bench + Deadlifts

531 Bench

Bench

Warmup set :Barxw/e 40kgsxw/e 60kgsx3

Workout sets : 80kgsx5 95kgsx5 105kgsx2x5

Incline Bench

Workout set : 40kgsx3x10

Notes : GO UP WEIGHT

Underhand Rows

Workout set :60kgsx3x10

Notes : GO UP WEIGHT

SlegeHammer Work

Workout set : 30 each side

531 Deadlift

Deadlift

Workout sets : 150kgsx5 175kgsx5 200kgsx2x5

StepUps 

Workout sets: BWx3x10 

Notes: GO UP WEIGHT

Good Mornings 

Workout Sets: 60kgsx3x10

Notes: GO UP WEIGHT

Van Pushes : Random

(5)31 Squat

531 Squat

Squat - Fives week

Warmup set : Bar x 10 40kgsx10 60kgsx10

Workout sets : 115kgs x 5 135kgs x 5 155kgs x2x5

Romanian Deadlift

Workout set : 100kgsx3x10

Notes :go up weight to 120kgs

Russian Twist - Crane

Workout set : 3 sets 10 reps @ 5kgs

Prowler - light

Workout set : 8 sprints - short rest

Notes :

Sprints + Plyometrics

Sprints and Plyometrics

5 x 10yard Sprints ( Full Recovery)

5x 20yard Sprints ( Full Recovery) 

Seated Box Jumps - 39inches x 10

Max Effort Rotations

ME LOWERBODY
 Front Squat , 3inch Platform Deadlift , High Box Squat

ME UPPERBODY
2 Board , Incline Bench , 1 Board

 Build to a 3rm , then do 3 singles using 3rm weight .

Max Effort Bench

Max Effort Bench

Max Effort Bench

Warmup set :40x3 60x3 80x3 100x1

Workout sets :120x1 130x1 140x1 145x1 150x5 130x1 130x1

Military Press

Warmup set :40x10
Workout set :80x10 60x10 40x30

Notes :

Barbell Rows

Workout set : 60kgx50 - less sets possible

Notes :

Prowler - 30yards x 2 (+40kgs) 30kgsx2 (n/a) : 1minute rest between sets

Max Effort Deadlift

 Max Effort Deadlift

Deadlift

Warmup set :40x2 60x3 80x3 100x3 140x3 180x3

Workout sets :200x1 220x1 245x1 260x1(PR)

Step Ups

Workout set : 80kgsx2x10

Russian Twist - Pickup plates

Workout set :[2.5kgsx2 5kgsx2 10kgsx2] x4

Weighted Situps

Workout set : 15kgs x 10,2,2,1,1

Farmers Carries : Tabata Style [20sec:10sec] x 8

Football Summer Workout Template

 Football Summer Workout Template

 Found this on defrancos website the other day . Its pretty much a summer workout template for football.  

          MONDAY: Horizontal Jumps and/or Throws | Sprints (linear) 

TUESDAY: Max Effort Upper Body Lift followed by Prowler Tempos

WEDNESDAY: Vertical Jumps and/or Throws | Change of Direction & Agility Training | Farmer's Walk Variation

THURSDAY: "Extra" Upper Body Workout / Recovery >> Bodyweight training, bands, concentric-only w/ sled

FRIDAY: Horizontal Jumps and/or Throws | Short (linear) Sprints | Lower Body Strength Training

SATURDAY: Prowler Tempos or Tempo Sprints followed by Upper Body Lift (Hypertrophy)

SUNDAY: Eat, Sleep & Be Merry :)

 I really like the setup and decided to do my own twist on it

Monday: Med Ball Throws , Sprints (linear) 
Tuesday: Max Effort Lower Body + Prowler/Farmers Carries (tabata type) 
Wednesday:OFF
Thursday:Max Effort Upper Body + 
Friday: Jumps , Sprints (multi-directional )
Saturday:OFF 
Sunday:OFF 

Heres another variant I came up with .... 

Monday: Med Ball Throws , Sprints (linear)
Tuesday:Vertical Jumps , Max Effort Lower Body + Finisher ( Prowler etc ) 
Wednesday: Recovery ( long distance runs , rows etc)
Thursday: Med Ball Throws , Max Effort Upper Body 
Friday: Horizontal Jumps , Sprints ( Multi -Directional) + Finisher ( Prowler etc)
Saturday: OFF
Sunday: OFF

Max Effort - Push Press

Max Effort - Push Press

Push Press

Warmup set : bar x 30 40kgsx3 60kgsx3 80kgsx1 100kgsx1

Workout sets :110kgsx3 120kgsx3

Notes : Should of done singles after the 120x3

WOD 

5 rounds 

25 Push Press @ 40kgs 

50 rockclimbers 

Time : 10:11

Barbell Row - Bench Grip

Workout set : 70kgsx5x10
Minimal rest between reps/sets - also go up to 75kgs next workout

Pec Rehab - DB Flyes

Workout set :7kgsx5x10

Minimal rest between reps/sets - also go up to 8kgs next workout 

Then a whole bunch of rotator-cuff work with bands and a 10kg plate 

Max Effort - Low Box Squat

 Max effort Low Box Squat

Low Box Squat

Warmup set :40x3 80x3 100x1 120x1

Workout sets :120x3 140x3 140x3x1

Pause at bottom

Natural Glute Ham Raise

5xF

Deadlifts ss/w Weight situps

100kgs dl / 5kgs situps

Tabata Rows 20sec:10sec x 10

Weakman Day

Tyre Flips - As many flips in 1:30mins

Biggest Tyre x 7

Stone Medley

Workout set :30kgsx1 40kgsx3 60kgsx1 80kgsx1 then 60kgsx11 in 1:min

Axel Clean and Press

Workout set : 100kgs x 5

Farmers Carry

Workout set :180kgs x 2 ( need to measure distance)

Then : 140kgs x 20secs:10secs rest x 8 rounds

Rowing
0.00.00-0.5.00 : above 140watts @ 5
0.5.00 - 0.10.00 :above 100watts @ 5

Max Effort - Bench 3rm

Max Effort - Bench 3rm + 1rm90% x3x1

Bench -Regular Grip

Warmup set :40 x 5 60 x 3 80x1 100 x 1

Workout sets : 120x3 130x3 - 125x3x1

DB Press - Bench Grip

Workout set : 25x5x10

Rows - Bench Grip

Workout set : 60x5x10

Super-Set with

Strict Overhead Press

Workout set : 60x5x10