Hey Guys and Gals!
Here are the next 4 weeks of workouts. If we get shut down again then I'll post home workouts to do.
Week 1 Sprinter/Jumpers | Warm up | Warm up | |
1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @60% Slow down fast up tempo | ||
2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel) | 2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps | ||
2b.) Single leg Hip Extensions 3x8-10 (each leg) | 2b.) Kneeling up tall Landmine Chest Press 4x12 | ||
3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4 | 3.) Single Arm DB Bench Press 3x8 (each arm) | ||
4.) Banded Hip Thrusts 3x15 squeeze at the top | 3b.) Behind the neck strict press 3x15 (same grip as strict press from front) | ||
4b.) Single leg Box Jumps 3x6 (each leg) | 4.) DB lateral fly 3x8 | ||
4b.) DB Front Raise 3x8 | |||
4c.) DB bent over reverse fly 3x8 | |||
Week 2 | Warm up | Warm up | |
1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @65% Slow down fast up tempo | ||
2.) Deadlift from pins just below knee 4x8 (heavy) | 2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top | ||
2b.) Prone Hamstring Curls 4x8 | 2b.) Dips 3x15-20 | ||
3.) Good Mornings 3x8 | 3.) DB Split Snatch 4x5-7 (each side) | ||
3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge | 3b.) Hanging Leg Lifts 4x max effort | ||
4.) 3 Rounds | 4.) Banded face Pulls 4x20 | ||
4b.) Side Medball Toss 4x8 (each side) | |||
Warm up | Warm up | ||
Week 3 | 1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @70% Slow down fast up tempo | |
2.) Kneeling jump to max height med ball toss 3x6 | 2.) Pendlay Row 4x8-10 | ||
2b.) Single leg box jump 3x6 (each leg) | 2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep | ||
3.) Hex bar Deadlift 4x8 (drop from top) | 3.) Hollow Hold 3x:40-:60 seconds | ||
3b.) GHR or nordic drops 4x6 | 3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top) | ||
4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap) | 4.) Landmine Row 4x12 (each arm) | ||
4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip | 4b.) Depth jump 3x6 jump from short box 12-20” land on floor explode to high box 24-32” | ||
Week 4 | Warm up | Warm up | |
1.) Back Squat 5x5 @80% | 1.) Incline Bench Press 5x5 @80% | ||
2b.) DB Bent over Row 3x8 (each arm) | 2.) Football Bar Bench Press 3x6 Change Grip every set | ||
3.) Pendlay row 3x10-12 | 2b.) Dual DB snatch 3x8 | ||
3b.) Banded tricep Extensions 3x20 | 3.) Banded Face Pulls 3x20 | ||
4.) Clapping pushups 3x max effort | 3b.) DB Situps 3x12 | ||
4b.) DB Front Raise 3x8 | 4.) Seated on floor Barbell shoulder press 3x10-12 | ||
5.) DB situp to stand 3x8-10 | 4b.) Farmer Carries 3x1 lap AHAP only allowed 1 break DB or KB’s | ||
5b.) KB Side bends 3x15 (Each side) | 5.) GHD Hip extensions 3x15 | ||
5b.) Sumo DL High pull 3x12 | |||
Week 1 Distance | Warm up | Warm up | |
1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @60% Slow down fast up tempo | ||
2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel) | 2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps | ||
2b.) Single leg Hip Extensions 3x8-10 (each leg) | 2b.) Kneeling up tall Landmine Chest Press 4x12 | ||
3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4 | 3.) Walking lunges 3x10 (Each leg) | ||
4.) Banded Hip Thrusts 3x15 squeeze at the top | 3b.) Behind the neck strict press 3x15 (same grip as strict press from front) | ||
4b.) Calf jumps 3x20 | 4.) DB lateral fly 3x8 | ||
4b.) Plate Ground to overhead 3x12 | |||
4c.) DB bent over reverse fly 3x8 | |||
Week 2 | Warm up | Warm up | |
1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @65% Slow down fast up tempo | ||
2.) Deadlift from pins just below knee 4x15 | 2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top | ||
2b.) Prone Hamstring Curls 4x15 | 2b.) Dips 3x15-20 | ||
3.) Good Mornings 3x8 | 3.) DB Split Snatch 4x5-7 (each side) | ||
3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge | 3b.) Hanging Leg Lifts 4x max effort | ||
4.) 3 Rounds | 4.) Banded face Pulls 4x20 | ||
4b.) Side Medball Toss 4x8 (each side) | |||
Warm up | Warm up | ||
Week 3 | 1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @70% Slow down fast up tempo | |
2.) Kneeling jump to max height med ball toss 3x6 | 2.) Pendlay Row 4x8-10 | ||
2b.) Single leg box jump 3x6 (each leg) | 2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep | ||
3.) Hex bar Deadlift 4x12 (drop from top) | 3.) Hollow Hold 3x:40-:60 seconds | ||
3b.) GHR or nordic drops 4x6 | 3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top) | ||
4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap) | 4.) Landmine Row 4x12 (each arm) | ||
4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip | 4b.) Box Jump 3x20 (fast) | ||
Week 4 | Warm up | Warm up | |
1.) Back Squat 5x5 @80% | 1.) Incline Bench Press 5x5 @80% | ||
2b.) DB Bent over Row 3x8 (each arm) | 2.) Football Bar Bench Press 3x10 Change Grip every set | ||
3.) Pendlay row 3x10-12 | 2b.) Dual DB snatch 3x8 | ||
3b.) Banded tricep Extensions 3x20 | 3.) Banded Face Pulls 3x20 | ||
4.) Clapping pushups 3x max effort | 3b.) DB Situps 3x12 | ||
4b.) DB Front Raise 3x8 | 4.) Seated on floor Barbell shoulder press 3x10-12 | ||
5.) Walking lunges 3x12 (Each leg) | 4b.) Russian Twists 3x15 (each side) | ||
5b.) Lying Windmill 3x10 (each side) | 4c.) V-ups 3x15 |
Week 1 Throwers | Warm up | Warm up | |
1.) Speed Back Squat 9x3 @65% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @60% Slow down fast up tempo | ||
2.) Sumo Stance Goblet Squats 3x12 (as wide as possible while still being able to go below parallel) | 2.) Barbell Narrow Grip high pull 4x8 *focus on keeping shoulders down & back pulling delts, and not traps | ||
2b.) Single leg Hip Extensions 3x8-10 (each leg) | 2b.) Kneeling up tall Landmine Chest Press 4x12 | ||
3.) Sled pull/push. Push sled 1/4 lap, pull (no straps) 1/4 lap x4 | 3.) Single Arm DB Bench Press 3x8 (each arm) | ||
4.) Banded Hip Thrusts 3x15 squeeze at the top | 3b.) Behind the neck strict press 3x15 (same grip as strict press from front) | ||
4b.) Single leg Box Jumps 3x6 (each leg) | 4.) DB lateral fly 3x8 | ||
4b.) DB Front Raise 3x8 | |||
4c.) DB bent over reverse fly 3x8 | |||
Week 2 | Warm up | Warm up | |
1.) Speed Back Squat 10x2 @70% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @65% Slow down fast up tempo | ||
2.) Deadlift from pins just below knee 4x8 (heavy) | 2.) Dual DB/KB Bent over Row 3x6-8 with a 2” hold at top | ||
2b.) Prone Hamstring Curls 4x8 | 2b.) Dips 3x15-20 | ||
3.) Good Mornings 3x8 | 3.) DB Split Snatch 4x5-7 (each side) | ||
3b.) Lunge to box jump 3x6 (each side) *Start down in a lunge explode up and land on box either both legs or the leg that was back in the lunge | 3b.) Hanging Leg Lifts 4x max effort | ||
4.) 3 Rounds | 4.) Banded face Pulls 4x20 | ||
4b.) Side Medball Toss 4x8 (each side) | |||
Warm up | Warm up | ||
Week 3 | 1.) Speed Back Squat 9x3 @75% Focus of the speed squat is a slower down, fast up tempo | 1.) Incline Bench Press 9x3 @70% Slow down fast up tempo | |
2.) Kneeling jump to max height med ball toss 3x6 | 2.) Pendlay Row 4x8-10 | ||
2b.) Single leg box jump 3x6 (each leg) | 2b.) 1, 1/4 Goblet Squat 3x8 1,1/4=1 rep | ||
3.) Hex bar Deadlift 4x8 (drop from top) | 3.) Hollow Hold 3x:40-:60 seconds | ||
3b.) GHR or nordic drops 4x6 | 3b.) Barbell Hip Thrusts 3x8-10 (2 count hold at top) | ||
4.) Sled pull sprints 4x1/4 of lap 25-45# plate (with strap) | 4.) Landmine Row 4x12 (each arm) | ||
4b.) Laying down leg lifts 4x12 (laying down on the track using the railing for hands to grip | 4b.) Depth jump 3x6 jump from short box 12-20” land on floor explode to high box 24-32” | ||
Week 4 | Warm up | Warm up | |
1.) Back Squat 5x5 @80% | 1.) Incline Bench Press 5x5 @80% | ||
2b.) DB Bent over Row 3x8 (each arm) | 2.) Football Bar Bench Press 3x6 Change Grip every set | ||
3.) Pendlay row 3x10-12 | 2b.) Dual DB snatch 3x8 | ||
3b.) Banded tricep Extensions 3x20 | 3.) Banded Face Pulls 3x20 | ||
4.) Clapping pushups 3x max effort | 3b.) DB Situps 3x12 | ||
4b.) DB Front Raise 3x8 | 4.) Seated on floor Barbell shoulder press 3x10-12 | ||
5.) Russian Twists 3x12 (Each side) | 4b.) Farmer Carries 3x1 lap AHAP only allowed 1 break DB or KB’s | ||
5b.) KB Windmills 3x8 (Each arm) | 5.) GHD Hip extensions 3x15 | ||
5b.) DB Crossbody Snatch 3x8 (each arm) | |||
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