Monday - Barn
Tuesday - Front Gym Weds- Front Gym Thursday -Barn Warm-Up M- Roll - 200m - Dynamic T- Roll - Positional Stretching - Dynamic Plus Ladders W- Roll - 200m - Mobility Drills, Dynamic Plus Ladders TH- Roll - 200m - Dynamic Flexibility Activation & Power Development (M & W) Squat, Hinge Pattern, Push & Balance (T & TH) Lunge Pattern, Pull & SAQ) M- Dowel Single Leg Hinge (R&L), Push Up Lowers & KB Swings T- Lunge Slide Disk 8 pt. Star, Med Ball Rugby Toss, Pull-Up Lowers (Neg.) W- Plank Scap. Push Ups, MB Ground to Overhead & Med Ball Toss TH- CrossOver Symmetry, Ab Rollers & MB Cleans Strength Stability & Eccentric Movement Focus (Week 2 of 3 weeks) 4x 8-10 Reps (3-4 second Negative) (M & W) Squat, Hinge Pattern, Push & Balance (T & TH) Lunge Pattern, Pull & SAQ) M- A1- Single Leg Dead Lift A2- DB Single Arm Row 15 A3- Box Single Leg Lowers T- A1- RFE Split Squats A2- Pull-Ups A3- Stir the Pot 10-10 A4- DB Clean to Push Press W- A1- Front Squats A2- Bench Press A3- Ring Dips TH- A1- Box DB Step Ups to Press A2- Band Anti-Rotation A3- Pull-Up (Neg) Conditioning Energy System Training (Base Pace, Push Pace, All-Out Pace & Explosion Effort) Monday- Part 1: All-Out Pace: 5 Rounds of: 3 VerticalJumps, 3 Squats, 3 Long Jumps & 3 Push Ups Part 2: All-Out Pace: Row 500m & 20 Wall Ball T- 3 Rounds of: 30 Bar Hanging Ab Runners, 10 Burpees & 100 Jump Rope (Cash Out - Bro Curls) W- 7 mins (Push Pace) 5 Hang Cleans, 10 Hip Circle Extension & 10 Hand Release Push Ups (Cash Out- Stability Ball Hamstring Curls) TH- Partner Workout: 3 Rounds of: 20 Air Squats, 20 Sit Outs, 20 Hammer Hits, Partner Tire Flip Down & Back (Cash Out - Mobility Circuit) Cool- Down + Plus Mobility Focus + Personal Programming
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AuthorChris Giesking, MS Archives
May 2017
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