Daily Session 4/9/13

Warm Up & Dynamic Stretch: 10-20 min

Prep: 2 sets

dB Sit Up & Punch x 10ea

dB Lateral Lunge x 10ea

dB Pile Driver x 10

dB SL Squat x 10ea

Bucket #1: 4 sets

Sprints @ 50 yards (set 1 x 1 rep, set 2 x 2 reps, set 3 x 3 reps, set 4 x 4 reps)

Golf Squat x 6ea

Lawn Mower x 6ea

Sumo DL x 12

SA dB Push Press x 6ea

Bucket #2: 3 sets

MB Slams x 15

MB Hip Lifts x 15

Prowler Push x 1 lap at 20 yards

Cool Down: Static Stretch

Body Weight (In Home Workout): Perform as many rounds as possible in 20 minutes

V-Sit x 45 sec

Rev Lunge x 15ea

Squat Thrust x 20

Conditioning: Sprints – rest is a 1:1 ratio between sprints and a 1 min break between distance change

10 x 10 yd

9 x 20 yd

8 x 30 yd

7 x 40 yd

6 x 50 yd

5 x 60 yd

4 x 70 yd

3 x 80 yd

2 x 90 yd

1 x 100 yd

 

 

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