Haven’t put up a post in a while, so I thought it was time for an update. I am going to be getting tested again mid December, and then can assess how well I have come along, and if looks like I will reach my goals.
Here is the workouts from week 7
This is break down from our Monday training session:
Warm up
Dynamic – 15-20 minutes
Olympic Lift
Cleans – 4×6
Lower Body Plyometrics:
Squat jumps (on the Vertimax) – . 3×12 (10 w/bands, 2 w/o)
Single leg dumbbell squats 3×8 per leg
Superset with Plyometrics pushups – 3×10
Upper body plyometrics:
Plyometrics pull-ups – 3×10
Superset with good-mornings bends – 3×15
Core Work
Variety of medicine ball crunches / sit-ups
Cool Down
Rollers and stretching
This is break down from our Wednesday training session:
Warm up
Dynamic – 15-20 minutes
Olympic Lift
High Pulls snatch grip – 5×6
Lower Body Plyometrics:
Dumbbell jump squats – 3×10
Superset with balance inverted toe touch – 3×4 per leg
Box jumps – 3×12
Superset with plyo ball throw ups (laying on back) 3×20
Superset with barbell overhead squat 3×15
Upper body plyometrics:
Straight arm pull downs 3×10
Superset with quick calf jumps 3×25 seconds
Core Work
3 way crunches 2x 10
Cool Down
Rollers and stretching