2 Week Strength Focus
Warm Ups A. Mobility & Floor Stretching B. Dynamic & Movement Drills C. Coach's Choice of: 3 set Core Exercises Mondays Part 1: Strength (4 sets of A,B) A1 - Goblet Squats with Calf Raise 10 A2 - 1/2 Kneeling Band Rows 10/10 A3 - MB Wall Ball 8 B1 - Back Squats 10,8,6,4 B2 - One Arm DB Rows 8/8 B3 - Box Jumps 8 C1 - Bench Press 10,8,6,4 Part 2: Conditioning C1 - Partner Race: 5x 30m Sprints (Jog Back) Rest 2 mins C2- 21-15-9 of: Air Squats & Push Ups Wednesday Part 1: Strength (4 sets of A,B) A1- Dead Lift 10,8,6,4 A2 - DB 1/2 Kneeling Shoulder Press 5/5 A3 - KB Swings 10 B1 - Pull-Ups 5+ 5 B2 - Box Dips - MMF B3 - Supermans & Dead Bugs 10/10 C1 - Lateral Lunge 8/8 + 8/8 Lateral Jumps Part 2: Conditioning 3 Rounds of: 30 Sit Ups 15 MB Slams 10 Push Ups Thursday Part 1: Strength (3 sets of A,B) A1 - Box Step Ups 6/6 A2 - DB Alt. Shoulder Press 6/6 A3 - 1x Rope Climb A4 - Knees to Chest 15 B1 - Goblet Squat 10 B2 - Pull-Ups - MMF B3 - Push Ups - MMF B4 - Sit Outs 20 Part 2: Conditioning 3 Rounds of: C1 - Sled Push Sprints (Down & Back) C2 - Air Bike 20 seconds work - 10 rest
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AuthorChris Giesking, MS Archives
May 2017
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