First Two Days

I only have time to post the first two days tonight. Much, much more to come. These will be in a format of week.day. Day one of week one will be 1.1. It doesn't matter what day you work out. Three on, one off, two on, one off will probably be best. Unfortunately the extra strength will take an hour, not all of it is for everybody so if you are struggling to get it all done leave out what you think you are strongest in or ask me what I think you should do. I hope this is helpful.

1.1

Oly Strength (Clean) (30 minutes)

1A. Mid thigh (block or hang) clean 65%, 3 x 5. 90 sec rest.
1B. Clean Pulls w/ straps 110%, 3 x 3. 90 sec rest.
2.    Stiff leg deadlift 60% of back squat 1RM, 5 x 3. 90 sec rest.

Strength (Back/Front Squat) (30 minutes)

Back Squat, 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
Front Squat, 1 x 5 @ 60%, 3 x 5 @ 70%
60 to 90 sec rest between all sets.

1.2

Strength (Incline Bench) (30 minutes)

Incline Bench, 10 x 3 @ 75%. 90 sec rest.
   Lower the weight at normal speed, explosive reps off chest.

Drew
3 x ME Kipping HSPU. 120 sec rest.

Speed (30 minutes)

Starts
5 meters x 10. Rest 10 - 20 sec.
10 meters x 6. Rest 20 sec.
20 meters x 4. Rest 25 sec.
40 meters x 3. Rest 30 sec.
5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
5 min rest

Sprints
100m x 5. 1 min rest.
Run these as close to 100% while still leaving gas in the tank for all five sprints.