Agility Ladder Warm Up OR Make Up A Dot Drill Patterns You Can Run Through For 2-3 Minutes Total
CHECK YOUR WEEK 2 NUMBERS HERE
WALL POWER:
Box Jumps (NO STEPPING)(HIGHER THAN WEEK 2)
* Sets of 5 - Take 4-6 Sets To Achieve The HIGHEST BOX Possible
STRENGTH:
Standing Barbell Press (WATCH THE WHOLE VIDEO FIRST!)
3X3 @ 90-93% 1RM (Take 2-3 Sets Of 3 Reps & Work Up To 90-93%)
* All Of Your Final 3 Sets of 3 Reps Will Be The Same Weight - Get ALL NINE REPS!
** Warm Ups Are 60, 70, 80% **
*** SAME RULES BUT DO YOUR 3X3 AT A WEIGHT THAT IS 5-10# HEAVIER THAN WK 2
ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown (5EA)(If Lat Pulldown Than 10# Heavier On All Sets)
3X4 Climbs (Touch Top Of Rafter)
SS w/
Reverse DB Lunges
3X5EA Leg (HEAVY!)(AGAIN, HEAVIER THAN WEEK 2)
MOBILITY:
Band Shoulder Stretching
* 60 Seconds on Each Stretch
2 comments:
No Step Box Jumps
- 4 Sets of 5 (Last Time All Did 24")
- Cami, Mattea, Katie M
- 24" + 2 Blues and 1 Yellow (Last Set)
Standing Bar Press 3X3 (5# More On All Sets)
- Cami - 68.5# (66 Last Time)
- Katie M - 86# (81 Last Time)
- Mattea - 81# (76 Last Time)
Rope Climbs - 6 Total (All Girls)
Db Lunges - 35's
Box Jumps
- Chelsea & Whitney
24" + 2R's and 1 Blue
Bar Press
- Chelsea - 68.5
- Whitney - 68.5
Rope Climbs - All 6
DB Lunges - 35's
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