Warm Up... Hamstrings Especially... Lots Of Sprint Work Today...
SPEED WORK:
Wall Drill Mechanics... Check Under SAQ Tab For The Video
* Run Through Everything On The Video & Work On Being More Efficient...
Falling Starts - Make Sure You Build Up To Max Speed
1st Set - 20-30 yards - 70% Top Speed
2nd Set - Same - 80%
3rd Set - Same - 90%
THEN... 5 More Sets At All Out Sprint Speed... Run The FULL Distance... NO PULLING UP EARLY!
* Rest As Needed Between Sprints... Keep It Fast... This Isn't Supposed To Be Conditioning *
STRENGTH:
Barbell Standing Press (Click The Exercise For A Video)
5 Sets of 5 Reps (Get To A Hard Weight By Set 3 or 4) - 3 Minutes Rest Between Last 3 Sets
KEY POINTS:
1. Rib Down, Wrists Straight, and Elbows Right Under The Bar
2. Try To Press The Bar Into Your Nose
3. Finish By Pulling The Shoulders Back & Head Through
SINGLE LEG STRENGTH:
Walking DB Lunges (Tough Back Knee To Ground EVERY Rep)
4X5EA (Start With 20's or More)
ASSISTANCE STRENGTH:
Inverted Rows
2X20
SS w/
Tempo AbMat CRUNCHES (Don't Go All The Way Up)
2X15 (Up Fast, Hold Contraction For 5 Seconds, Down To Floor For 3 Seconds EACH REP)
SS w/
Hip Mobility
* Watch This Video... Click HERE
5 comments:
Bar Press - 5 Reps
- Mollie - 51#
- Lindsay R - 51#
- Amber - 60#
- Tonya - 30#
- Mara - 40#
Walking DB Lunges X5EA
- Lynch - 17.5's
- Mollie - 25's
- Lindsay R - 25's
- Amber - 27.5's
- Tonya - 25's
- Mara - 25's
Katelyn 6/15/2011
sets: 10, 8, 6
Legs:
-Seated leg press: 3x135# max
-hamstring curls: 3x60# max
-calf raises: 3x70#max
-abductor: 3x130# max
-adductor 3x120# max
-quad machine curls 2x120# max
shoulders:
-seated miliatry-smith 3x20# each side
-shoulder shrugs-smith 3x55# each side
-dumbbell raises (front) 3x15# max (side) 3x10
conditioning:
-50 minute virtual cycling on stationary bike (resistance varied as if going up hills, sitting, standing, etc)
Walking Db Lunges- 25's
Seated Leg press- 3x120
calf raises- 4x60
conditioning- Insanity cardio max dvd
Emma W.
Bar press - 55
walking DB lunges - 25's
Breanna
Barbell Standing Press 5 sets of 5/50lbs.
Walking DL 4 sets of 5 each leg/25 lbs.
Inverted Rows 2 sets of 20, 40lbs.
Assisted pullups 3 sets of 4.
50/30/10 sprints and burpies.
Kiley Thalken
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