GOOD WARM UP - AS ALWAYS... Lots Of Hip Mobility Work First
THIS IS A REPEAT OF WEEK ONE ON JUNE 13th - Go Heavier On Everything...
- Check Your Old Numbers HERE
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 (55#, 65#, 75#) - SPEED UNDER THE BAR!
High Hang SQUAT CLEAN (Drop 3 Inches Only, PAUSE, Then Jump Hard & Squat Catch)
5 Sets of 5 Reps
(60%, 70%, 80%, 80-85% 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 *
** Less Assistance OR More Reps At The Least Amount Of Resistance From Last Time
TEAM CONDITIONING:
* In Teams Of 2 Perform The Following With Just One Girl Working At A Time & Each Girl Doing Every Part Of The Workout... Girl 1 - Sprint 10 & Back Then Girl 2 - Same, Girl 1 - Lunge, etc *
10 Yard Sprint & Back
Walking Lunges - 10 Yards & Back
Burpee Long Jump - 10 Yards and Back
10 Yard Sprint & Back
* Repeat This Cycle Again, But Go 20 Yards & Back Then Repeat It One More Time Going 40 & Back
** If Doing This By Yourself Just Rest The Amount Of Time It Takes You To Complete Each Part Before Moving Onto The Next Section Of The Workout
POST ALL WEIGHTS, PULL UP INFO AND CONDITIONING TOTAL TIME TO COMMENTS
3 comments:
Tall Clean
- All Girls - 75#
- Kiley - 25#
HH Squat Clean X5
- Molly F - Walking Lunges
- Molly N - 75#
- Mollie - 96X4
- Kiley - 45#X5
- Lauren - 86#
- Amber - 101#
- Ashley L - Box Jumps
Pull Ups
- Molly F and Molly N - 2R's (5's)
- Mollie 1R, 2R'sX2X5
- Kiley - 1R
- Lauren 1RX5, 2RX5, 2RX3,2
- Amber - 2RX5X3
- Ashley L - NoneX3, 1R - Remaining Reps
Conditioning - Total Of 17-18 Mins For All Teams
Tall clean- 75
squat clean- 80
pull ups- 1R
condtioning- insanity max recovery intervals
Tall Clean - 75
Squat Clean - 85
Pull ups - 3 sets of 5
Conditioning - 18 mins
Breanna Trainor
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