STRENGTH / SKILL
1. Dead-Lift; build to a tough 2reps
2. Wt Dips; complete 5 tough sets of 3 reps
WORKOUT
7 Sets each for time
Heavy Sled Push 50 Ft
Power Clean x 1 @ 90% of max
20 Unbroken Wall Ball Shots ( broken 5 burpee penalty)
10 Dead lifts Unbroken
5 Burpees ( plus additional for broken reps)
rest 3-5 minutes
Palmer
ReplyDelete"Helen"
3 rounds for time
Run 400 meter
35lb Kettlebell X 21 swings
12 Pull-ups
Time: 10:47
Prehab:
ReplyDeleteHamstring Curls: 3 sets of 15 #15lbs each leg
Leg Extension: 3 sets of 15 #15lbs each leg
Body Squats: 3 sets of 15
Calf Raises both legs: 3 sets of 15
Single Leg Calf Raises R+L Leg: 3 sets of 15
Bent Single Leg Calf Raises R+L Leg: 3 sets of 15
Forward Lunges: 15 both legs
Backward Lunges: 15 both legs
Single Leg Chair Calf Drags: 2 sets each leg
P90x Core/Ab Workout: 20 minutes
soccer one hour shots touches moves, scrimmage training.
ReplyDeleteWARM-UP
ReplyDelete3 Rounds
200 Meter Run
15 Push Ups
15 Squats
WORKOUT
15 Minutes
50 KBS (#35)
with remaining time AMRAP
10 Toes to Bar
10 Walking Lunges (#25 above head)
Finished= 7 Rounds + 2 Toes to Bar