Day 01

Alactate Power

ALP-100-02FUND

Track, Spikes, Drop-in
3x  40m, 4'30"R
(15m + 25m fly)

--
Perceived Effort: 9/10

Day 02

Velocity

VEL-02FUND

BB BB Push Press [1:0:X:1]:
@40%BW, 2x 3, 3'R

MAX STRENGTH

MS-02FUND

BB Front  or  Back Squat [1:0:X:1]:
@80% 1RM BB Front or Back Squat, 1x 3, 2'R
@85% 1RM BB Front or Back Squat, 1x 2, 3'R

BB Romanian Deadlift [0:0:X:0]:
@80% 1RM BB Deadlift, 1x 3, 2'R
@85% 1RM BB Deadlift, 1x 2, 3'R

BB Bench Press [1:0:X:0]:
@85% 1RM BB Bench Press, 2x 4, 3'R
--superset--
Push-up [1:0:X:0]
@BW, 2x 4

BB Bent Over Row [1:0:X:1]:
@65% 1RM BB Bench Press, 2x 4, 3'R
--superset--
Pull-up [1:0:X:0]
@BW, 2x 4

Day 03

Alactate Capacity

ALC-100-02FUND

Track, Flats, 2P
3x 60m, 2'30"/5'R
--
Perceived Effort: 6/10

Track, Flats, 2P
1x 80m
--
Perceived Effort: 8/10

Day 04

Rest day

Day 05

Plyometrics

PLYO-02FUND

Straight Leg Hops:
BW, 2x 6 wickets (5 feet distance), 2'R

Bounces over Hurdles:
BW, 2x 6 hurdles (6 feet distance), 2'R
Hurdles Height: 50cm to 76cm

--
Flat foot contact, good height and intensity of every jump.

Speed-Strength

SPST-02FUND

BB 1/2 Squat Jump [0:0:X:0]:
@45% 1RM BB Back Squat, 2x 6, 1'R
--superset--
BW Split Squat Cycle Jump:
@BW, 2x 6x side, 3'R

Day 06

Lactate Capacity

LC-100-02FUND

Track, Flats, 2P
1x 250m, 10'R
--
Perceived Effort: 8/10

Track, 2P, Spikes
1x 150m 
--
Perceived Effort: 9/10

Day 07

Rest day