DB Complex
DL +
Hi-Pull from floor +
Bent-over Row +
Thruster +
Upright Row +
Split Jump (with DBs in hands)
6x of each movement (12x for Split Jump)
1 set each @ 2x15#, 2x20#, 2x25#, 2x30#
DL +
Hi-Pull from floor +
Bent-over Row +
Thruster +
Upright Row +
Split Jump (with DBs in hands)
6x of each movement (12x for Split Jump)
1 set each @ 2x15#, 2x20#, 2x25#, 2x30#
AirDyne
3 sets of
1:00 work / 1:00 rest
3 sets of
:30 work / :30 rest
3 sets of
:20 work / :40 rest
4 sets of
:20 work / :10 rest
Back Squat @ 135#
100x, partition work as needed BUT ...
Each time the bar is racked the player must do 10 burpee pull-ups
1 comment:
100 squats @ 135# was a super time. I racked the bar twice (20 burpee pull-ups). Partition 1: 40 reps; Partition 2: 25 reps; Partition 3: 35 reps. It was more a test of mental fortitude...once I had a number in my head I suffered until it was done. I could have worked to get all 100 in a row, but the pain and fatigue of having the bar on my back was worse then the pain in my legs.
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