Warm up
Agility Ladder
-Cross over x 3
-Side rocker x 3
-icky shuffle x 3
Work out
-Hang Cleans 4 x 5 (work up to 50% of max) 2 min rest between sets
-Power Shrugs 4 x 6-8 (use same weight as last clean set) 1 min rest
-Bench Press W/ Barbell row 4 x 8-10 (50 % of max)2 min rest
-Pull ups W/push ups 4 x 6-8 ( vary grip, wide, med, close,) 1 min rest
-Seated Floor press with bar W/squat jumps ( do as many as possible for a minute)
Static Stretch (Hold each stretch for 10 seconds)
(legs spread, down to middle, to the right, to the left)
(groin to the right and left)
(right quad, left quad)
Sounds like a great workout split for an athlete. Lots of power movements. Have you been able to see a great increase in strength and power since using this workout?
ReplyDeleteoh, the agility ladder... i dont miss it, but i agree that it will really work on speed and quickness on the field.
ReplyDeleteTried doing that and tanked, my legs feel like jellllo
ReplyDeleteI did ladders today...I'm exhausted! But you have to be fast on the field hockey field! Thanks for the workout!
ReplyDelete