SPEED WORK:
Resisted Sprints
- Run Through Some Wall Drill Mechanics First
- Use A Towel OR Rope & Have Someone Resist You For 45 Feet
* 6 Total Sets - Push Hard For The WHOLE Distance *
STRENGTH:
Barbell Standing Press (Click The Exercise For A Video)
5 Sets Of 5 Reps (Try To Add 5# Onto Your Final Set From Last Time) - Check HERE
* Try To Be At Your Hold Weight By Set 3 Then Go Over On Last TWO
GYMNASTICS STRENGTH:
Underhand Strict CHEST TO BAR Pull Ups
* Again 15 Total Reps - At Least 3, But No More Than 5 Per Set - Less Resistance Than Last Time
** Your Number From Last Time - CHECK HERE
TEAM CONDITIONING:
Team Shuttle Sprints (In Groups Of 2 Perform The Following... Each Girl Must Do Each Sprint)
160 Yards (40 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
40 Yards (10 Yard Line X4 Trips)
80 Yards (20 Yard Line X4 Trips)
120 Yards (30 Yard Line X4 Trips)
160 Yards (40 Yard Line X4 Trips)
POST ALL WEIGHTS AND PULL UP ASSISTANCE ALONG WITH TOTAL TIME IT TOOK YOU FOR ALL THE SPRINTS FROM START TO FINISH
3 comments:
Warm up
6 sprints without resistance
Dumbell Press- Left: 17.5lb Right: 10lb
10 pullups and 5 pushups on knees
Sprint workout without partner-2 sprints to each yardline.
Ashley Lynch
resisted sprints
barbell standing press - 60
pull ups- 3 sets of 5
sprints - same time for break as it took to run
Breanna Trainor
Standing Press X5
- Redding - 57.5#
- Molly N - 57.5#
- Mollie - 60#
- Lauren - 60#
- Lindsay - 46#
- Kiley - 46#
- Amber - 76#
Pull Ups
- Redding - 2 Without, 1 With
- Molly N - 2R's
- Mollie - 1R, 1R, 2R's
- Laruen - Same As Mollie
- Lindsay - 1R, 1R, 2R's
- Kiley - None, 1R, 1R
- Amber - Blue/Red, 2R, 2R
Conditioning Time
- Around 6 Minutes For All Groups
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