2 Week Block of: (5 sets 5 rep Strength)
Warm Up Foam Roll - Jump Rope Dynamic - Stretching & Mobility Drills (Ankles-Hips-Shoulders) Speed, Agility & Power Development 10-12 mins of Work - **Monday & Weds A1- KB Swings (Lite wt.) A2- MB Toss 5/5 + 5 Overhead Toss A3- Cross Over Symmetry **Tuesday & Thursday A1- BB Hang Cleans A2- 5/5 Cable Rotation (Core & Hip Focus) Strength Training **(Athlete does Strength workouts in order regardless of what day they show)** M- or (Workout 1) A1- Front Squat 5x 5 A2- Bench Press 5x 5 B1- Box DB Step Ups 5x 5/5 B2- Pull-Ups 5x (MMF) Conditioning - Sprints T- or (Workout 2) A1- RFE Split Squats 5x 5/5 A2- BB Push Press 5x 5 A3- Renegade Rows 5x 10/10 A4- Stability Ball 1 DB Chest Press 5x 10/10 Conditioning- Core Circuit W- or (Workout 3) A. Back Squats 5x 5 B1- One Arm DB Row 5x 8/8 B2- DB Snatch 5x 5/5 Conditioning- Sled Push & Push Ups Th- or (Workout 4) A1- Walking Lunge 5x 20m A2- BB Push Press 5x 5 B1- Lateral Lunge 5x 20m B2- Pull-Ups 5x MMF B3- Bench Press 5x 5 Conditioning- Farmer Carry & Jump Rope
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AuthorChris Giesking, MS Archives
May 2017
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