Saturday, 6/13
June 13, 2015Monday, 6/15
June 15, 2015
Warm-Up
3 Rounds of
10 Squats
15 Band Good Mornings
10 Spider Lunges
15 Jumping Jacks
then,
1 Minute Single Leg Flexion/side
1 Minute Death Stretch/ Side
Strength – Tempo Back Squat (40 Minutes)
Prep: 1 x 10 w/ bar, 5-3-3
Work: 3-3-3-2-2-2*
Follow each work set with:
– 6 Heavy Russian KB Swings
– 3 Broad Jumps for Max distance
– Rest 2:30-3:00 between rounds
Tempo = 2-0-0-1 (Lower under control (2 count), w/out pause drive up as explosively as possible. Pause (1 count) at the top.
* Load should be relatively light for rep scheme (~70-75%). Bar speed is the priority
Accessory
3 Rounds, NFT, of
6 OH weighted Step Ups**/side
12 OH Plate Sit-ups
6 Rotational Med Ball throws/side
12 Band Hamstring Curls
**DB/KB OH on the same side as leg stepping up. Begin on non-dominant side. Box height should allow quad to be parallel to floor when foot flat on box, not higher.
