20080731
20080730
20080729
Tuesday
Rope (5 minutes)
10 x 3 bench press (heavy)
3 rounds:
Inverted med ball throws from the ground (need partner to catch and throw)
Push-ups 20 reps
Bench Dips (feet on ground using only BW) 20 reps
10 x 3 bench press (heavy)
3 rounds:
Inverted med ball throws from the ground (need partner to catch and throw)
- Two arm throws (15 lb.) 20 reps
- Single arm throws (6 lb.) 15 reps ea. arm
Push-ups 20 reps
Bench Dips (feet on ground using only BW) 20 reps
20080728
Monday
Ladder drills warm-up/2 Laps outside (1/2 mile)
5 x 3 "bench" Squats
2 rounds:
25 Lunge Steps
25 upright rows from the ground
25 Back Ext. on ball
25 Thrusters
25 front plate raises
2:00 Plank
5 x 3 "bench" Squats
2 rounds:
25 Lunge Steps
25 upright rows from the ground
25 Back Ext. on ball
25 Thrusters
25 front plate raises
2:00 Plank
20080725
Friday
Ladder Drills
2 rounds:
2 minute run on treadmill 7mph (equal to an 8 minute mile run outside)
Partner curls 10 reps alternating for 2 minutes
Plyo jumps on plyo press machine/6'' lateral box jumps 1 minute ea.(switch with partner at 1 minute)
Sledge hammer hits 15 reps alternating for 2 minutes
35 lb. plate pushes/Plank 1 minute ea. (switch with partner after 1 minute)
Ball throws over net for 1 minute (10 lb.)/Plank 1:00 (throws and plank done together)
2 rounds:
2 minute run on treadmill 7mph (equal to an 8 minute mile run outside)
Partner curls 10 reps alternating for 2 minutes
Plyo jumps on plyo press machine/6'' lateral box jumps 1 minute ea.(switch with partner at 1 minute)
Sledge hammer hits 15 reps alternating for 2 minutes
35 lb. plate pushes/Plank 1 minute ea. (switch with partner after 1 minute)
Ball throws over net for 1 minute (10 lb.)/Plank 1:00 (throws and plank done together)
20080724
Thursday
Rope 3:00
Jog 2 laps (1/2 mile)
Ladder Drills
2 rounds:
Sprints :15 x 4 or 200 meter x 4 (w/:10 rest between sprints)
Single leg 6'' box jumps 20 ea. leg
Run outs on vertimax 1:00
Front Squats (bar) 20
Walking lunge + press w/weighted vest (15 lb. db) 1:00
Jog 2 laps (1/2 mile)
Ladder Drills
2 rounds:
Sprints :15 x 4 or 200 meter x 4 (w/:10 rest between sprints)
Single leg 6'' box jumps 20 ea. leg
Run outs on vertimax 1:00
Front Squats (bar) 20
Walking lunge + press w/weighted vest (15 lb. db) 1:00
20080723
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