GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Softball/Lax Ball on Glute x 60s each
2 x 5 ea. w. 2 ct a top Glute Bridge
2 x 5 ea. w. 2 ct a top Glute Bridge
WARM UP
0-10 minutes
5 Minutes Double Under Practice
Then
Power Clean Drills:
5 Front Squat
5 Dip-Shrug
5 Muscle Clean
5 Hang Power Clean
5 Power Clean
Then
10 Back Squat w. bar
10 Goodmornings
STRENGTH/SKILL
10-30 minutes
Power Clean (1RM)
* rest 90 seconds between heavy attempts
METABOLIC CONDITIONING
30-55 minutes
State of Mind (Time)
100 Double Unders
75 Wallballs (20/14)
50 Pull-ups
25 Power Cleans (155/105) (105/75)
* 20:00 Cap
75 Wallballs (20/14)
50 Pull-ups
25 Power Cleans (155/105) (105/75)
* 20:00 Cap
ACCESSORY
– Banded Leg Curls: 2 x 75 reps ea. Rest 60s.