1st week of 2 week Strength Focus (5x 7)
Warm Up Foam Roll Run 200 meters Mobility Drills (Ankles-Hips-Shoulders) Dynamic Flexibility Speed, Agility & Power Development **Monday & Weds 8 minutes of Work A1- 4x Speed Ladder + 20/20 Hurdle Drills A2- MB Toss 5/5 + 5 Wall Ball A3- Cross Over Symmetry 20/20 x 2 **Tuesday & Thursday 12 mins of Work: A1- 5/5 Box Leg Lowering (R&L) A2- Side Plank with (R&L) Band Row A3- 5/5 Single Arm DB Snatch A4- 5/5 Goblet - Tri-Angle Pattern - Side Lunge Mobility A5- 5/5 Cable Rotation (Hip Focus) Strength Training Monday A1- Dead Lift 5x 7 A2- Bench Press 5x 7 A3- Hip Mobility Drill B1- Hang Cleans 4x 4 B2- Box Dips 4x MMF Tuesday A1- RFE Split Squats 5x 7/7 A2- 1/2 Kneeling DB Press 5x 7/7 B1- DB Step Ups 4x 5/5 B2- Pull-Ups 4x MMF B3- 5 Step Sprint from 1/2 kneeling Start Wednesday A1- Single Leg Dead Lift 5x 7/7 A2- DB Incline Press 5x 7 B1- Hang Cleans 4x 4 B2- TRX Rows 4x MMF C1- 10-8-6-4-2 of: Push-Ups & Goblet Squats + 2x Shuttle Sprint Thursday A1- Walking Lunge 5x 20m A2- BB Push Press 5x 7 B1- Lateral Lunge 4x 1 B2- Pull-Ups 4x MMF B3- Renegade Rows 4x 7/7
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AuthorChris Giesking, MS Archives
May 2017
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