Training this week

Monday:
Squat 3x5 (add 5 lbs)
Press 3x5 (add 5 lbs)

Run or Stairs: 15-60min depending on preference. First half run at 85%, 2nd half 95%.

Tuesday:
Deadlift 5 RM (add 10 lbs)
Strict Pull Ups 3 x max reps

Run or Stairs: 4x10 min, Rest 2 min Between Intervals

Thursday:
Squat 3x5 (add 5 lbs)

Complete 3 rounds:
Max Rep Sit Up: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Pullups: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Post total reps on med ball throws, push ups and pullups.

Friday:
Max handstand hold (rest 3 min)

CF Football Total:
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total