July 22, 2015

Weightlifting 

Advanced- for returning players

A) Clean complex at 80% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x5

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

For Beginners- Freshman
A) Hang cleans- 6-8 reps x5

B) Thruster Breathing ladder 1 to 15 Demo
with 35-55 lbs
Breathing ladder- this exercise is to help control your breathing. 

C) Glute Bridges with barbell 6-8  x5  

D) Single Leg RDL 6-8 each leg x5  Demo -You can use either Dumbbells or a barbell

25 DU/50 single jump rope 

200 FT farmer carry (HEAVY weight) Demo
x5 rest 90 sec

Rest 4-6 hours 

Running 

Set up cone at 15yds and 30yds. 

Sprint to 15, and back, 30 and back 

Rest 15 sec x10