Warm up
Mobility & agility drills outside
Muscle activation
Box jump variations
Gymnastic tumbling
1.) Med ball throws 5x10, 1 set of each:
-step forward overhead throw into wall, alternating feet
-twisting shot put blast into wall, alternating hands
-underhand throw overhead
-overhand push throw straight up and catch
-overhand throw straight down (slam ball)
2.) Bottom's up clean & press 3x6-8
-light
3.) Snatch + overhead squat 6x1
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
5A.) Front Squat 5x3-5
5B.) Press 4x4
Our goal here is to perform all of the movements, a little better and a little heavier than last week. Perfect your technique with adequate practice.
Mobility & agility drills outside
Muscle activation
Box jump variations
Gymnastic tumbling
1.) Med ball throws 5x10, 1 set of each:
-step forward overhead throw into wall, alternating feet
-twisting shot put blast into wall, alternating hands
-underhand throw overhead
-overhand push throw straight up and catch
-overhand throw straight down (slam ball)
2.) Bottom's up clean & press 3x6-8
-light
3.) Snatch + overhead squat 6x1
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
5A.) Front Squat 5x3-5
5B.) Press 4x4
Our goal here is to perform all of the movements, a little better and a little heavier than last week. Perfect your technique with adequate practice.
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