Jump Rope For 60 Seconds On Two Feet & 30 Seconds On Each Leg For TWO Sets Before You Do The Dynamic Warm Up
FOOT SPEED:
1. Line Jumps (Front & Back)
- 20 secs (Two Feet)
- 10 secs (Each Leg - Back To Back - Left Then Right)
- REST 40 SECONDS THEN REPEAT X3
POWER:
Single Arm DB Snatch
4 Sets Of 5 Reps EACH Arm
* Work To A Heavier Weight, But Still Move It Fast
ASSISTANCE STRENGTH:
GH Raise (Slow Lowering Only - Add Weight)
3X10 Seconds (3 Times = 1 Set)
SS w/
Single Arm Lat Pulldown
3X10EA Arm (Keep Rib Down & Tight)
SS w/
Off Bench Oblique Holds (Arms Extended Out)
3X20 Second Hold Each Side
MOBIILITY:
Pick Something That's Tight (Hips, Shoulders, etc) and Hammer On It For At Least 3 Minutes
POST ALL WEIGHTS AND WHAT AREA YOU MOBILIZED TO COMMENTS
5 comments:
db snatch- 20s fir first 2 sets then 25 for last 2.
lat pulldown- 40max
oblique holds
insanity- cardio max intervals
Emma Wright
Single Arm DB snatch: 15, 20, 25, 30
single arm lat pulldown: 35
obliques
sprints
Dana Elsasser
DB Snatch - 5EA
- Lauren - 30
- Mara - 30
- Amber - 35
- Tonya - 27.5
- Molly F - 25's (DB Bench)
GH Raise - Added 10# Plate
SA Lat Pull X10EA
- Lauren - 90#
- Mara - 90#
- Amber - 105#
- Tonya - 85#
- Molly F - 90#
DB Snatch - 25 then 30
Lat pulldown - 35
obliques
Breanna Trainor
Katelyn Hinton
6/21
Triceps:
-cable vbar pulldowns: 3x100# max
-one arm cable pulldown: 3x40# max
-reverse grip pulldown: 3x80# max
-overhead rope cable extension: 3x100# max
Chest:
-bench press: 3x145# max
-DB bench press: 3x40# max ea
-DB flys: 3x20# max ea
Abs:
-oblique cable crunches: 2x20 120#max
-hanging knee raises: 2x20 bodyweight
Conditioning: 6/22
50 minute biking
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