POWER:
Med Ball Throw (8-10# Ball)
1. Squat Jump Throws (Straight Up)
2. Long Jump Throws (Finish With A Chest Pass)
3 Sets Of 5 Each Of 1 & 2
STRENGTH: Emphasis On Coming Out Of The Bottom FAST!
Free Squat (No Box)
5-6 Sets Of 3 Reps
* Use Your Box Squat Max For Weight Calculations *
(60,70,80, 90, 90-95%)
ASSISTANCE STRENGTH:
Ring Dip Holds
3 Sets Of 10-15 Seconds In A Bent Arm Position
SS w/
Strict Pull Ups
3 Sets Of 1-2 Reps Short Of Failure With No Band OR 1R Band
POST ALL WEIGHTS AND PULL UP REPS TO COMMENTS
2 comments:
Free Squat X3
- Kylie - 151#
- Mattea - 136#
Ring Dip Holds For 30 secs
Pull Ups
- Kylie - Best - 4 Reps
- Mattea - Best - 4 Reps
Chelsea - 166# X3
Whitney - 171# X3
Ring Dip Holds X20 secs
Pull Ups
- Whit - 4-5 Reps
- Chelsea - 4-6 Reps
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