Springfield Barbell Club

A1	BB Military Press	4 x 3-5 reps	1-2 min rest
A2	Med Ball Shoulders Only Wall Ball	4 x max reps for max height (6-10)	2-3 min rest
	3-4 min rest
B1	BB Front Squat	4 x 3-5 reps	1-2 min rest
B2	Jump Squat	4 x max reps for max height (6-10)	2-3 min rest
	3-4 min rest
C1	Bike Sprint	8 x 10 sec work, 20 sec rest

Contrast Training, Day One of Four

A1	DB Bench Press	4 x 3-5 reps	1-2 min rest
A2	Plyo Push-up	4 x max reps for max height (6-10)	2-3 min rest
	3-4 min rest
B1	Deadlift	4 x 3-5 reps	1-2 min rest
B2	Split Squat Jump	4 x max reps for max height (10-12)	2-3 min rest
	3-4 min rest
C1	Bike Sprint	8 x 10 sec work, 20 sec rest
or	Field Sprint	8 x 50 yd, 30 sec rest

Contrast Training, Day Two of Four

A1	BB Forward Lunge	4 x 6-10 reps	1-2 min rest
A2	Jump Squat	4 x max reps for max height	2-3 min rest
	3-4 min rest
B1	BB Pendlay Row	4 x 3-5 reps	1-2 min rest
B2	Underhand Wall Ball	4 x max reps for max height (6-10)	2-3 min rest
	3-4 min rest
C1	Bike Sprint	8 x 10 sec work, 20 sec rest
or	Field Sprint	8 x 50 yd work, 30 sec rest

Contrast Training, Day Three of Four

A1	Weighted Pull-up	4 x 3-5 reps	1-2 min rest
A2	Chest-to-Bar Pull-up w/ Band	4 x max reps for max height	2-3 min rest
	3-4 min rest
B1	DB Box Step-up	4 x 6-10 reps	1-2 min rest
B2	Box Jump	4 x max reps for max height	2-3 min rest
	3-4 min rest
C1	BB Curl	4 x 8-12 reps	1-2 min rest
C2	Dip	4 x 8-12 reps	1-2 min rest

Contrast Training, Day Four of Four