Warm up drill day -
Lateral shuffle - lines of cones forward progression - good body position drop hips - running with lines of cones
Lateral shuffle - lines of cones forward progression - 360deg turn at end of each line of cones as progression is made forward
Lateral Shuffle / break down touch floor at end of cone forward progression on shuffle around next line of cones
Forward and reverse shuffle to turn and progression forward - running with lines of cones
Bounding Plyometric choice list
4 to 5 sets of each movement
Two foot hop (ankle flex) dbl leg hop
Dble foot ankle flex side to side hop
Tuck jump knees up hug knees
Tuck jump knees up / butt kick with heels
Split squat jump/ high arm - tall torso
Double leg front cone hop
Diagonal cone double leg hops
4 Rounds
1 - Med Ball box jump burpee
2 - Pull-ups - Ebow hurting, subbed in Caber bar Curls @ 75lbs
3 - Burpee Pull-ups - subbed in Curls and reg Burpees
4 - Barbell Burpees (man makers), @ 75lbs
5 - Thrusters - 75lbs
6 - Supine Rows
7 - Wall Balls @ 20lbs Ball
8 - Back Extensions
9 - Body Squats
10 - Sit-ups - Butterfly
2 min rest
1 - Med Ball box jump burpee
2 - Pull-ups - Ebow hurting, subbed in Caber bar Curls @ 75lbs
3 - Burpee Pull-ups - subbed in Curls and reg Burpees
4 - Barbell Burpees (man makers), @ 75lbs
5 - Thrusters - 75lbs
6 - Supine Rows
7 - Wall Balls @ 20lbs Ball
8 - Back Extensions
9 - Body Squats
10 - Sit-ups - Butterfly
2 min rest
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