Group Work

Medicine Ball Series x 2 Sets (One set each side)

The focus for all medicine ball work tonight is turning speed into power. We want to really focus on separation and delivering the medicine ball into the wall at max effort.

• Step-Back throws
  • Athletic stance, take a deep back step and then drive the medicine ball forward.
• Gather and Go’s
  • Get some distance from the wall, gain momentum with a gather step, separate and launch the ball into the wall.
• Crow-Hop double arm overhead throws
  • Just as the title suggest, walk into a crow hop, reach back over the head and then drive the ball into the wall, good lead leg block and pull through with the triceps, fully extending the lats.
• Bosu Ball catch and throws
  • Wide stance, receive deep into the back swing (load) and then rip through into the wall. Violent, fast.

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Water Bag Series x 2 Sets

Control the weight and explode. All water bag work at the end of the day is about stability and the ability to stabilize under stress. We want a more dynamic stretch through the system on each move than what we’ve been seeing the last couple of weeks.

• Tidal Tank Swings
  • Using the Original Tank: Get into the load, gather and stride. As you stride forward, pull tank back. Once tank water is rushed back, fire forward and perform a swing.
• Tidal Sphere Pump Swings
  • Tidal Sphere, load back and pump the sphere, stride and rip through.
• Tidal Tank Broad Jump to Power Clean Finish
  • Get load into the squat and fire up and out into a broad jump. On landing, hold bag up, forcing core and shoulders to stabilize.
• Tidal Sphere Catcher Throws
  • Low stance, rock bag over the shoulder, stride and then pull through

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Plyometric Series x 2 Sets

• Short Sprints
  • 10 Yard Bursts
• Single Leg Bounds
  • 10 Yard Bursts driving off of one leg and swinging the other as a ‘kick stand’ mid air.
• Double Leg Quadruple Bounds
  • Double leg broad jump into 3 more reactive bounds
• Plyobox Jumps
  • Walk-in jumps up onto box
• Bulgarian Split Squat Pulses
  • 30 Seconds at a time, each leg. Two times through.
• Band Assisted Vertical Jumps
  • Using the heavy bands, wrap around the forearms and get into a deep squat with arms up above. Spring up. Repeat 8-10 reps.

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Lift Series

• Box Squats
  • 3 Sets of 8
  • Look to do about 225 lbs. for the 1st two sets and 185ish on the final set, working controlled on the way down and explode up
• Wedged Goblet Squats
  • 3 Sets of 8
  • Look to drive roughly 50% of body weight
• Bulgarian Split Squats
  • 3 Sets of 8
  • Really focus on controlling the downward move then shoot up
• Rows
  • 3 Sets of 8
  • Get full extension down to the ground, allow the shoulder to ‘reach’ and then pull up through the scap
• Triceps extensions (Same position as rows)
  • 3 Sets of 8 ea. arm
  • Start with dumbbell against pecs on side, extend out to the back and ‘pinch’ the top extension. Controlled on way back into the pec, explode out to extension.
• Dumbbell or Barbell Bench Press
  • 3 Sets of 8
  • Focus needs to be on 80-90% of body weight (160’ish lbs. for barbell, 70’s for dumbbells)
  • Again, control the weight down and explode up
• Double Jammer Press Both Ways (Push and Pull)
  • 3 Sets of 8 Pushes and Pulls
  • 45lb plates or more. Get in good athletic stance, drive forward. Doing the reverse for the pulls when you switch. Good back pull, violent, and slow extension forward while sinking into the hips.

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Recovery

• Slow stretch the hamstrings and quads
• T-Spine Stretches
• Normatec boots
• Sauna