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)
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AuthorChris Giesking, MS Archives
May 2017
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