Make Sure You Warm Up First... Hit Some Overhead Band Stretching Too
POWER WORK:
Tall Clean (Stand Up, Shrug The Bar Up & Pull Under Into A Full Front Squat Catch)(Check Video)
3 Sets of 3 Reps (45#, 55#, 65#) - SPEED UNDER THE BAR!
High Hang SQUAT CLEAN (Drop 3 Inches Only, PAUSE, Then Jump Hard & Squat Catch)
4 Sets of 5 Reps
(50%, 60%, 70%, 70-80% of Your Max Listed On The Softball Page)
GYMNASTICS STRENGTH:
UNDERHAND Grip Chin Ups
15 Total Reps (Perform in Sets of No Less Than 3 & No More Than 5)(Make It Tough Right Away)
* Try To Use No Assistance If You Can *
TEAM CONDITIONING:
Long Shuttle Run
50 yards and Back, 30 Yards and Back, 10 Yards and Back
Then...
10 Burpees (Chest To Floor and Fully Reach Overhead)
* In Teams of 2 Perform As Many Rounds As Possible In 10 Minutes *
** If You Are Doing This By Yourself Perform Either 5 Rounds Straight Through OR Start A New Round Every 1:30-1:45 Until 10 Minutes Is Up
POST ALL WEIGHTS USED, HOW YOU DID YOUR PULL UPS, AND TOTAL ROUNDS COMPLETED AS A TEAM OR TOTAL CONDITIONING TIME TO COMMENTS AND SIGN YOUR NAME
3 comments:
Tall Clean
- Tanya & Mara - 45#
- Mollie, Amber, Lindsay - 65#
High Hang Clean - Full Squat
- Tanya & Mara - 71#X5
- Mollie, Amber, Lindsay - 81#
Pull Ups
- Tanya & Mara - 2R's & 3R's
- Lindsay - Strict
- Amber - 2R's
- Mollie - 1R
Tall Clean
-Kat 95
-Lindsay 85
High Hang Squat Clean
-Kat 85
-Lindsay 75
Pull Ups
-Kat with band
-Lindsay with light band
three rounds of conditioning
I'm pretty sure we did the first lift incorrectly..we will be sticking to the freshman workout for Wednesday.
My workout plan is altered due to my knee and hip issues. Coach T has approved of this and Justin, you are pretty familiar with my injuries at this point as well.
Katelyn:
(6/13)
Biceps
-Zottman dumbbell curls: 15 (10x), 20 (8x), 20# (6x)
-EZ bar bicep curls: 40 (10x), 45 (8x), 50 (6x)
-Cable curls: 25 (10x), 30 (8x), 30 (6x)
-Cable bar curls: 60 (10x), 70 (8x), 70 (6x)
Back
-Vbar lat pulldowns: 70 (10x), 80 (8x), 80 (6x)
-One arm DB rows: 35 (10x), 40 (8x), 45 (6x)
-Lowerback Machine: 105 (3x10)
Abs
-Weighted cable crunches (reg. and oblique): 110 (2x20), 120 (2x15)
Conditioning (6/14)
-Stationary bike: sprint every 20 sec. for 10 min. total
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