Warm Up Thoroughly...
SKILL WORK:
Tall Clean (Shrug & Drop Under From Standing Position)
- THREE Catch Positions Though... 1st - 6 Inch Squat, 2nd - 12" Squat, 3rd - FULL Squat (Like Video)
* 3 Sets Of This Cycle... Adding Weight Each Time *
POWER:
Hang Power Clean (6 Inch Squat Catch)
5 Sets Of 3 Reps
* Use The Following Percentages From The Softball Page
- 50,60,70,80,85-90% (GO FOR 90%!)
STRENGTH:
Front Squat (DEEP!!)
3 Sets Of 5 Reps (Use Your Final Clean Weight To Figure Out Your Front Squat Weights)
1st - 80-90%
2nd - 85-95%
3rd - 90-100% (Goal Is To Front Squat What You Cleaned For 5 Reps)
ASSISTANCE STRENGTH:
Push Ups (Hands On Yellow Bumper OR Higher)
3 Sets Of 6-10 Reps (Once You Lose Form Significantly Stop)
SS w/
Heavy Cable Row (Start Over 150#)
3 Sets Of 10-15 Reps (If It's Easier Do More, If Not Do Less)
POST ALL WEIGHTS TO COMMENTS
4 comments:
Katelyn Hinton
7/11/2011
Triceps:
-cable bar pulldown: 3x120# max
-one arm cable pushdown: 3x40# max
-reverse grip cable: 3x80# max
-overhead rope extension: 3x110# max
Chest:
-bench press: 3x125# max
-DB bench press: 3x45# max
-DB flys: 3x25# max
Abs:
-regular w/ weighted med ball: 8 lb 2x15 12 lb 1x15
-oblique w/ weighted med ball: 8 lb 2x20 12 lb 1x20
7/13/2011
Biceps:
-DB curls: 3x25# max
-preacher curls: 3x65# max
-1 arm cable curls: 3x40# max
-cable bar curls: 3x80# max
-DB hammer curls: 3x25# max
-EZ bar superset curls: 3x45# max
Abs:
-hanging knee ups: 3x20 bodyweight
Clean - Power Catch X 3
Redding - 114#
Mollie - 109#
Molly N - 104#
Tonya - 76#
Mara - 76#
Lauren - 109#
Kiley - 66#
Lindsay - 66#
Amber - 141#
Front Squat X5
Redding - 110#
Mollie - 100#
Molly N - 100#
Tonya - 76#
Mara - 76#
Lauren - 106#
Kiley - 56#
Lindsay - 56#
Amber - 141#
Emma Wright
7-13-11
bicep curls- 4x20
tricep curls- 4x15
DB push press- 3x35
abs- crunches 4x25
oblique crunches- 3x15
conditioning- P90x
Tall Clean - 55, 65, 75
Hang Power Clean - 55, 65, 75, 85, 95
Squat - 95, 105, 115
Breanna Trainor
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