Wednesday, May 4, 2011
1. Flexibility Warm up
2. Speed Drills (A’s, SLB, FL) 4 x 10 Contacts
3. Workout: Speed Endurance
a. 2 x 400m “The Hard Way” (10 x 40m @ all out- 30 sec/rep- 6-8’/set
4. Plyometrics-Multi Jumps
a. 5 x 5H hops
b. 4 x 50m bounds
5. Core Sta. Superman- 60 sec – 3 x 10 (Med Ball Sit ups, Superman, Ball Touch)
6. 400m Jog + Stretch
7. Weights
a. High Pull Snatch 4 x 4 @60%
b. SL Squats 4 x 4 @ 50%
c. SL RDL 4 x 4 @ 50%
d. Lunge 2 x 15 @ 25
e. Lat Pull Downs 4 x 4 @ 90%