POWER:
Med Ball Throw (10-13# Ball)
1. Squat Jump Throws (Straight Up)
2. Long Jump Throws (Finish With A Chest Pass)
3 Sets Of 5 Each Of 1 & 2
STRENGTH: Emphasis On Coming Out Of The Bottom FAST!
Free Squat (No Box)
5-6 Sets Of 3 Reps
* Check Your Final Weights From Last Week... HERE... Go 5-10# Heavier On Final Set *
Warm Ups: 60X5, 70%X3, 80%X3, 90%X3...
Work Sets: 100% (In Other Words The Weight You Did Last Week)X3.. THEN.. 100% +5-10#X3
PARTNER CONDITIONING:
5 CHEST TO BAR Kipping Pull Ups
10 Close Grip Push Ups (Release Hands On Bottom)
15 Tire Jumps
* Cumulative Total Between You & Your Partner In 15 Minutes *
** If Your By Yourself Then Do A New Round Every 2-2:30 **
POST ALL WEIGHTS AND TOTAL ROUNDS COMPLETED TO COMMENTS
1 comment:
Back Squat X3
Whitney - 176#
Conditioning:
:57 To 1:05
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