July 15, 2015

Weightlifting 

A) Clean complex at 75% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x4

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Burpee Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing. 
1 Burpee 1 Deep breath from your belly
2 Burpee 2 Deep breathes from your belly
3 Burpee 3 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x4 Demo

D) Single Leg RDL 10 each leg x4  Demo

You can use either Dumbbells or a barbell

25 Double Unders/50 Singles Jump Rope

200 Foot farmer carry (HEAVY Weight) Demo

x4 rest 90 sec.

Rest 4-6 hours between sessions

Running 
Do on a soccer or football field
4x100yd sprints- 1 min rest between sets
6x 60yd sprints - 45 seconds rest between sets
8x 40yd sprints with 30 seconds rest

10x 20yd sprints with 15 seconds rest