ok here is draft 2 of my first 3 weeks. i found out that i have PE on monday through thursday (doh), but i think that might actually work to my advantage. i also changed one of the weight days so i do deadlifts once a week. i think itd be better if i did both squats and deads, instead of one over the other. so 400, mike and anyone else feel free to comment on this new proposal.
Week 1
Monday:
PE
10x 30m hills (approx)
4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE and judo/jiu jitsu
Wednesday:
PE
Bleachers
4×8 bench, front raise, squat, GM, pullups (palms in), curls, hanging knee raise
Thursday: same as tuesday
Friday: 10x10yds from belly
4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raise, calf raise
Week 2
Monday:
PE
10x30m hills
4×8 close grip bench, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE and judo/jiujitsu
Wednesday:
PE
Bleachers
4×8 bench, front raise, squat, GM, pullups, curls, hanging knee raise
Thursday: same as tuesday
Friday:
10x10yds from belly
4×8 wide bench, flyes, narrow deadlift, lunge, wide pullups, reverse flyes, leg raises, calf raise
week 3
Monday:
PE
8x30m hills
3×8 close grip bench press, tate press, wide squat, SLDL, upright row, shrugs, situps
Tuesday: PE and judo/jiujitsu
Wednesday:
PE
bleachers (reduced)
3×8 bench, front raise, squat, GM, pullups, curl, hanging knee raise
Thursday: same as tuesday
Friday:
5x15yds from belly
3×8 wide bench, flyes, narrow squat, lunge, wide pullups, reverse flyes, leg raise, calf raise