Tuesday, May 10, 2016

• Dynamic Warm Up

Strength:

A) 2 Sets:

• Shoulder Tap Push-Ups x 10

B) 3 Sets:

• 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 80-100 yrds

C) 2 Sets

• Upper Extremity Nerve Floss x 10

Skill:

• 75 Straight Legged Sit Up
• 150 Double Unders
• 50 Sumo Deadlift High Pull
• 50 Box Jump Overs

• GHD Sit Up x 10
• Iso Back Ext. Hold x :30 Seconds

• Dynamic Warm UP

Strength:

A) 2 Sets:

• Shoulder Tap Push-Ups x 10

B) 3 Sets:

• 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 80-100 yrds

C) 2 Sets

• Upper Extremity Nerve Floss x 10

Skill:

• 75 Straight Legged Sit Up
• 150 Double Unders
• 50 Sumo Deadlift High Pull 95/65
• 50 Box Jump Overs

• GHD Sit Up x 10
• Iso Back Ext. Hold x :30 Seconds

• Dynamic Warm Up

Strength:

A) 4 Sets:

Sumo Deadlift

• Take 4-5 Sets Build to 3 RM
• Then perform 2 Sets of 5 @ Drop Wt. of 45# if 3 RM is above 440# and drop 35# if 3 RM is below 440#.

B) 2 Sets:

• Shoulder Tap Push-Ups x 10

B) 3 Sets:

• 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 80-100 yrds

C) 2 Sets

• Upper Extremity Nerve Floss x 10

Skill:

• 50 GHD Sit Ups
• 50 Triple Unders
• 50 Sumo Deadlift High Pull 115/75
• 50 Box Jump Overs 24/20

• 2 Sets:
• GHD Sit Up x 10
• Iso Back Ext. Hold x :30 Seconds