Warm-Up
M- Roll - 200m - Dynamic Flexibility - Plus Ladders T- Roll - 200m- Floor Stretching - Core Holds / Pulses W- Roll - 200m - Dynamic Flexibility - Plus Ladders TH- Roll - 200m - Floor Stretching - Core / Pulses Activation 3 Groups - 3 Stations of: (Do All 4x sets then transition of): 30 sec. Work - 15 Rest M- A. Air Squats B. Jump Rope C. Box Step Ups T- A. Renegade Rows B. Slide Disk Lunges C. MB Ground to OverHead W- A. Jump Rope B. Shoulder Activation C. Hollow Rocks TH- A. Air Squats B. Slide Disk Lunges C. Push Ups Strength Stability & Eccentric Movement Focus (Week 3 of 3 weeks) 20 mins: (and / or) 4x 8-10 Reps (3-4 second Negative) M- A1-DB Rows A2- RFE Split Squats A3-DB Clean & Press A4-Plank & Reach T- (Part 1) A1- BB Hip Lift A2- BB Front Squat (Part 2) B1- Stability Ball Push Up B2- Farmer Carry B3- 15m BW Lateral Lunge B4- AB Runners W- A1- Bench Press A2- Box Dips A3-Hollow Rocks A4- TRX Rows A5- DB Push Press TH- A1- Single Arm DB Rows A2- Sled Push A3- Explosive Step Up A4- Single Arm 1/2 Kneeling Press Conditioning Energy System Training (Base Pace, Push Pace, All-Out Pace & Explosion Effort) Monday- 3 Rounds of: Speed Ladders (1 Group line, do all 3 ladders 1x then outside for 6 Hill Sprints Tuesday- (Base Pace) Stretch - Roll - Mobility Drills & Skill Work Wednesday- (Push Pace) 800m Run: At 800m mark & back at the Gym - Do 30 Air Squats Thursday- (Push Pace) 5 Teams Complete: (Each Athlete does All 1x) 200m Row - Red Plate Push Turf x2 - 100 Jump Rope - 5 Pull-Ups
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AuthorChris Giesking, MS Archives
May 2017
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