plyometrics
A
complete for quality: 3 x 5 box jumps (building throughout the sets to a tough final set) 3 x 6 max distance broad jumps 3 x 6 lateral broad jumps Do not rush through this - rest between each exercise and set for adequate sets also important to complete these exercises to best ability and control landings!
B
Back Squat
4 x 12
C
RDL
leg strength/knee health
D
3 rounds for quality of: 25 ATG Reverse step ups 25 tibialis raises 40 m sled drag @modarate weight rest 2 minutes between rounds
Circuit
E
3 rounds for time: 20m sled push @heavy 20 wall balls 400m run
A
Bench Press
B
Lat Pulldown
C
Weighted Push Up
Circuit
D
3 rounds for quality of: 12 medicine ball slams 10 explosive push ups 12 single arm DB snatch rest 2 minutes
Circuit
E
15 minute AMRAP of: 20m sled pull @heavy 250m ski erg sprint 20 push ups
A
Run
@ 30:00
extra credit pump work
B
accumulate: 100 banded bicep curls 100 banded triceps pushdowns portion these how you want! HELLO ARMS!
A
Front Squat
B
Push Press
strongman conditioning
C
15 minute Amrap: 8 deadlifts @70% 1rm 30m sandbag carry 10 burpee broad jumps 30m farmers carry
Circuit
D
3 rounds for quality of: 12 - 15 1-arm DB row 12 DB split squat 40m single arm KB carry (each arm focusing on keeping as straight as possible)
Circuit
A
COMPLETE: 1km run 1km ski 1km run
core
B
complete 3 rounds for quality: 8 x hip airplanes 12 x hanging leg raises/knee raises 30 second side plank - each side
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