pvc warm up
30 dislocates
30 yard OH lunge
30 OH squats
2 rounds (not a race/ warm up)
workout #2 BB/DB strength routine
Group A
Hang Squat Clean
4x5
set 1 = light wt
set 2= medium
set 3= medium heavy
set 4= heavy
set 5= real heavy
Group B Same but squat (front or back)
workout #3
Group A
Full Clean
1 rep every min. on the min. for 15 min.
(increase wt every 5 sets, so 3 wt changes. Get as heavy as you can)
If you can't full clean/ power clean then front squat it!
*IT IS IMPORTANT TO PUSH YOURSELF ON THE WT.
YOU SHOULD STRUGGLE THE LAST 5 SETS.
Group B
bb/ db thrusters
5 reps every min. on the min. for 15 min.
(increase wt every 5 sets, so 3 wt changes. Get as heavy as you can)
*IT IS IMPORTANT TO PUSH YOURSELF ON THE WT.
YOU SHOULD STRUGGLE THE LAST 5 SETS.
workout #4
Abs
coach choice
FF
Workout #1 group
4x (20sec Work/10sec Rest) ball squats (sit on ball)+
2 minutes of (5x Push-up + 5x get ups) +
4x (20sec Work/10sec Rest) mountain climbers +
2 minutes of (5x Push-up + 5x get ups)
Workout #2 station
10 TRI EXT
10 CABLE ROTATIONAL PULLS RT
10 CABLE ROTATIONAL PULLS LT
10 MED BALL TOSS AND RUN
4 rounds
Workout #3 station (weight room)
8-10 reps incline db bench press
6 Turkish get ups (3 each side)
4 rounds
Workout #4 station (racks)
10 LAT PULLS
10 cauldron clockwise
10 cauldron counterclockwise4 rounds
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