High School Hockey (July 25th - Aug. 4th)

2 week Strength Focus  
2 Exercises Heavy 5 Reps - 2 Exercises Lite Quality - 1 Exercise Movement Based

Warm Up
Foam Roll - Mobility Drills - Dynamic Flexibility

Speed, Agility & Power Development
Monday - 10 min Quality
A1- Single Leg DB Dead Lift 5/5
A2- 10 Meter Sprint x 2
A3-  5 Neg. Pull-Ups
A4- Hurdle Lateral Hops (with pause) 5/5
Tuesday - 10 min Quality
A1- 5/5 Box Leg Lowering (R&L)
A2- 1x Sled Push (heavy)
A3- 5/5 Single Arm DB Clean & Press    
Wedsnesday - 3 Groups - 3 Rounds of:  30 sec. WORK  15 sec. Rest
A.  Speed Ladders
B.  MB Toss Series 5/5/5
C.  Burpee Pull-Ups
Thursday - 3 Groups - 3 Rounds of: 30 sec. WORK 15 sec. Rest
A.  DB Snatch 3/3
B.  8/8 Sit-Outs & Push-Ups til 30    
C.  Band Rotation 5/5
 
Strength Training
**Monday & Wednesday
A1- Bench Press 5
A2- Standing DB Alternating Push Press - 5/5
A3- 8/8 Jump Lunges to Walking DB Lunge 8/8
A4- Stir the Pot (5/5) x 2
A5- Wall Shoulder Mobility Drill 10
Tuesday
A1- Sumo Dead Lift - 5
A2- RFE Split Squats 5/5
A3- Parellet Push Ups - 12
A4- Renegade Rows 10/10 
A5- Floor All 4s Hip Extension 10/10
Thursday
A1- Front Squats -5
A2- Cable Anti Rotation Press 10/10
A3- Bear Crawl (D&B)
A4- TRX Rows -12  
A5- Bicep Curls 6/6

Conditioning
Monday - 6 minute AMRAP of: 
A1- 20 Mountain Climbers - 16 Sit Outs - 5 Burpees
A2- 10 Goblet Squats
A3- 5 Pull-Ups

Tuesday - Team - Sit Ups to Press (with Rope) 30 reps then 15 Pull Ups 

Wednesday- 6 minute AMRAP of:
A1- 20 Mountain Climbers - 16 Sit Outs - 5 Burpees
A2- 10 Push Ups
A3- 5 Pull Ups

Thursday - Team 800m Run (Every 45 seconds 5 Push Ups)