8/18/2008 – Workout
Warm up
Dynamic – 15-20 minutes
Super Sets
Hang Cleans – 4 x 4
Super set with pull-ups – 4 x 4
Box jumps w/ weighted vest – 4 x 8
Super set with standing dumbbell shoulder press – 4 x 8
Manual glute hamstring raises – 4 x 6
Super set with plyometric pushups out to in – 4 x 6
Overhead side dumbbell bends – 2 x 10
Superset with single dumbbell side bends by waist – 2 x 10 per side
Cool Down
Rollers and stretching
8/20/2008 – Workout
Warm up
Dynamic – 15-20 minutes
Sets
Single leg pistol squats – holding rack 3 x 10
Super set with pysio ball standing side twists 3 x 10
Low hurdle drills sets of 4 with 20 yard sprints x 4
Standing dumbbell rows 3 x 10
Super set with straight leg glute raise with hands extended out 3 x 10
Low hurdle drills sets of 4 with 20 yard sprints x 4
Single arm cable tri extension 3 x 10
Super set with single arm dumbbell curl to shoulder press 3 x 10
Cool Down
Rollers and stretching