1st week of 2 week Strength Focus
(25 mins Strength Work with 4-5 Exercises in a 5-7 Rep range) Monday & Weds. Conditioning Only Warm Up Foam Roll Run 200 meters Mobility Drills (Ankles-Hips-Shoulders) Dynamic Flexibility Speed, Agility & Power Development **Monday & Weds 3 Groups - (1 min Go's) x 3 Rounds A1- Contunious Speed Ladder A2- MB Toss 5/5 + 5 Wall Ball A3- Cross Over Symmetry **Tuesday & Thursday 15 mins of Work: A1- 5/5 Box Leg Lowering (R&L) A2- 1x Sled Push A3- 5/5 Single Arm DB Clean & Press A4- 5/5 Tri-Angle Mobility + (R&L) 3 Way Slide Disk Lunge A5- 5/5 Band Core Rotation (Hip Focus) Strength Training **Monday & Wednesday A1- Front Squat - 6 A2- DB Alt. Shoulder Press - 6/6 A3- Pull-Up - MMF A4- Stir the Pot (5/5) x 2 **Tuesday & Thursday A1- Bench Press - 6 A2- Single Arm DB Row - 6/6 A3- Hamstring Curl (Slide Disk) - 12 A4- Loaded Carry 1st- Farmer / 2nd- Goblet A5- Lateral Lunge- 6/6 Conditioning Monday & Weds (ONLY) - Partner Style Monday - 10-8-6-4-2 of: Air Squats, Push Ups, Long Jumps & Med Ball Sit Ups Wednesday - Partner & You Go, I Go Station 1- 3 Rounds of: Wall Sit & 8 Jumping Pull-Ups (then Lunge back to Partner) Station 2- 3 Rounds of: You Go, I Go - Fire Hydrant to Fire Hydrant Sprint
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AuthorChris Giesking, MS Archives
May 2017
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