The Schedule

Sunday - Vault starting from short, speed endurance (220s, 150s, 100s), bars, lift lower -
front squat jump, squat - 8,6,4; leg press - 10,8; leg extension/leg curl - 10, 8, seated calf and standing calf - 3 X 15 each. Upper - Power Sets 10, 8 - curl, upright row, overhead press, lateral flys (all one set), preacher curl/triceps press, dips
Monday - Lift upper - 8,6,4 - bench/lat pull superset (wide away and close facing), hang clean/incline; bars, stretch
Tuesday - Run 3X100 + 3X50 hill with sled; stretch
Wednesday - Off/stretch
Thursday - Vault starting from longer, sprint (20s, 30s, 40s), bars, lift lower -
front squat jump, squat - 6,4,2; leg press - 12 X leg extension/leg curl; seated calf and standing calf - 3 X 15 each. Upper - Power Sets 12 - curl, upright row, overhead press, lateral flys (all one set), preacher curl/triceps press, dips
Friday - Lift upper - 6,4,2 - bench/lat pull superset (wide away and close facing), hang clean/incline; bars, stretch
Saturday - Off/stretch