Strength
Back squat
warm up with 5-4-3-2 (progressively increase weight to working weight)
Then 3 sets of 3-2-1 @5# heavier than last week
Rest 5-10 Minutes then
21-15-9-21-15-9
SDHP (95/65)
Wall ball (20/14)
Cool down:
1000 m row (light effort)
Warm-up
400 m run / 500 m row
10 SDHP with PVC
10 partnered wallball
Group Warm-up to "Sally Up" (Back Squat Bar Position)
Mobility Work
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