Strength
Warm up 10:00 yoga/jog/jump rope
Wall Squats 5 x 5 work on form
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
Shoulder Openers 2 x 10
OHS + SOTS with PVC 3 x 5
Wall Squats 5 x 5 work on form
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
Shoulder Openers 2 x 10
OHS + SOTS with PVC 3 x 5
Then:
Work Up to 1 RM on FS
In the usual manner e.g.-
8 @ 45#
5 @ 55
3 @ 75
2 @ ?
1 @ ? till Max reached.
Work Up to 1 RM on FS
In the usual manner e.g.-
8 @ 45#
5 @ 55
3 @ 75
2 @ ?
1 @ ? till Max reached.
Then 5 x 1 @ 1RM or just slightly lighter.
Rest 2 – 3 min between single rep efforts.
Rest 2 – 3 min between single rep efforts.
Then:
5 Heavy TGU + 5x 18-24″ Box Jumps,
5 Heavy TGU + 5x 18-24″ Box Jumps,
rest as necessary during to complete with good form
5 rounds, rest 2:00 between each round
Then:
DB or KB Push Press Ladder 1 – 10, 2@10-15# Keep DB/KB at shoulders, do with a partner if possible, if not estimate how long it took you to do each rung of the ladder and hold DB/KB at shoulders that long till the next set of reps.
DB or KB Push Press Ladder 1 – 10, 2@10-15# Keep DB/KB at shoulders, do with a partner if possible, if not estimate how long it took you to do each rung of the ladder and hold DB/KB at shoulders that long till the next set of reps.
Later recovery endurance
