After Your Warm Up...
POWER:
Long Jumps (Stick Landing Perfectly & Get As Much Distance As Possible)
3 Sets Of 5 Jumps (Take Note Of The Distance You Reach After 5 Jumps & Beat It Each Time!)
WEIGHTED POWER:
Floor DB Snatch (Check Numbers Last Time HERE)
4 Sets Of 5 Reps Each Arm
*2.5-5# More Than Last Time*
SINGLE LEG STRENGTH:
Front Squat Position Reverse Barbell Lunges (Yeah, Make Sure You Watch The Video Link)
3 Sets Of 5EA Leg (Start With 65# OR More & Make Big Jumps)
CONDITIONING/ASSISTANCE STRENGTH:
Inverted Rows (All I'm Looking For Is An Arm Lock Out & Chest Touch... Bent Knees Is Fine)
Full Sit Ups (Shoulders To Floor & Chest To Knees)
* Tabata - 8 Rounds Each
** Tabata Means That You Will Do As Many Reps Of Inverted Rows As Possible In 20 Seconds... You Will Then Have 10 Seconds To Get Ready For Sit Ups... Do 20 Seconds Of Max Rep Sit Ups... Again, You Have 10 Seconds To Get Ready For Rows... Back & Forth Until You Have Done Each 8 Times...
POST YOUR BEST LONG JUMP DISTANCE, ALL WEIGHTS & TOTAL REPS FOR CONDITIONING TO COMMENTS
2 comments:
DB Snatch
- Mollie - 30#
- Redding - 30#
- Molly - 30#
- Lynch - 22.5 & 12#
- Amber - 40#
- Mara - 35#
- Lauren - 35#
- Lindsay - 27.5#
- Tonya - 30#
- Molly F (DB Bench) - 27.5's
FSP - Lower Body Complex
- 45-65#
Conditioning: Total Reps
- Amber - 150
- Mara - 145
- Lauren - 157
- Lindsay - 130
- Tonya - 132
- Molly F - 5/10 For 8 Rounds
Emma Wright
DB Snatch- 27.5
FSP- 45
RDL- 25
Conditioning- 12 40 yrd sprints and insanity conditioning dvd
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