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In the Gym March 30th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below… Then: 5 x 5 Back Squats with 4-position holds: hold for […]


In the Gym March 20th

Power

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
Then:
10x Heavy KB Swing
10x Weighted split jump – 5 per leg
x 5 rounds, rest as needed
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts
x 5 rounds
Then:
10 – 1 Team Clapping Push up ladder
Players alternate. Athlete can go to knees if necessary to get the clap in.
Then:
Cool down, mobility work

Athletes:  Nate, Ben

 

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