[Arkuski]

Shit you not this is what I used to do last semester. Percentages are of my max front squat/clean/bench. Use context clues.

MONDAY [Morning]
3x8 OH Squat w/Bar
3x10 Front Squat @ 65%
2x5 Front Squat @ 75%
4x8 Bent Row
3x8 Lunge (Each Leg) @45%
3x8 RDL @ 45%
4x8 Incline Bench @60%
3x8 Squat & Press @ 40%
Followed by two sets of the famous 4 minute HIIT Tabata training with Mary Katherine Lunges (@ 25 lbs) on the first and Spider-man push-ups on the second

MONDAY [Afternoon]
Pick up soccer ~1 hour

TUESDAY [Morning]
Soccer training that would be difficult to write down. At the end I do 5x300 yd shuttle with 1 min jog rest between.

TUESDAY [Night]
4 mile run
340 reps of various ab exercises + 5:00 minutes of planks

WEDNESDAY [Morning]
1x5 Hang High Pull @ 45%
1x5 Hang High Pull @ 65%
1x3 Clean & Jerk @ 65%
3x3 Clean & Jerk @ 75%
3x3 Clean @ 90%
2x1 Clean @ 98%
4x8 Curl & Press
4x15 Diamond PushUp
3x5 Lawnmower
4x5 DB Snatch
10x50 yd sprint w/jog back

WEDNESDAY [Afternoon]
Pick up soccer

THURSDAY [Morning]
Soccer Training
15 minutes of 15-15s (Run 45 yds and back in 15 seconds, rest for 15 seconds. Repeat for 15 minutes)

THURSDAY [Night]
5:00 warm up jog
8x(1:00 @ mile pace + 0:30 jog)
3:00 recovery
8x(0:10 sprint + 0:50 jog)
2:00 cool down jog
455 ab reps + 4:30 of planks

FRIDAY [Morning]
1x5 Bench @ 40%
1x5 Bench @ 60%
4x8 Bench @ 75%
4x10 Slow Curl
4x10 Shouler Press
3x10 Triceps Extension
4x8 Pull-Ups
4x8 Squat & Press @ 40%
3x10 Chest Fly
Supersets of max reps from 40 lbs down to 20 lbs in increments of 5 and no rest
- Shoulder Press
- Curls
- Incline Press (50 down to 30)

SATURDAY [Morning]
Recovery routine with Stretching/Mobility

SUNDAY [Afternoon]
3 hour soccer practice