Tuesday: int. tempo 6-8x150m @80-85% + upper body weights + 100 reps abs
Wednesday: short hills (15-25m) + plyos/lower body weights (parallel squats/deep squats)
Thursday: body weight circuit + 500 reps core
Friday: short hills (15-25m) + flat sprints (10-30m sprints) + plyos + throws + full body weights (cleans + hip thrusts + lunges + bench press)
Saturday: ext tempo 2500m + mobility work + hops + 200 reps core
Sunday: medium hills (40m) + plyos/throws/full body weights (parallel squats + bench press + pull ups)
Intensive tempo on tuesdays progresses out to 200, then 250, then 300, then stays there and works down to 250, 200, 150 until GPP is done.
Auxillary lifts are done in every lifting session as well.