Monday Dec. 18.:
Dynamic warm up
50+ contacts of box jumps with 10lb med ball(1/2 both legs, and 1/2 single leg contacts) (feels good).
4 sets of 10 one leg jumps off box, jumping as high as possible.
Hypertrophy weight circuit: I do three exercises doing one set of 10 and moving to the next with no rest, then rest 1 minute and 30 seconds then repeat it twice to complete 3 sets of 10.
Circuit 1
lat pulls 3 sets of 10 at 70%.
parallel squat 3 sets of 10 at 70%=265
body curls 3 sets of 10.
Circuit 2
incl. bench 3*10 at 55lb dumbells
supine single leg curls on a ball 3*10
supermans 3*10
Circuit 3
seated rows 3*10 at 130
power clean 3*10 at 195
stability ball crunches 3*30
Core circuit repeat 2 times with no rest:
legs throws -20
supermans -15
stability ball crunches -20
12lb med ball side to sides 2-0
stability ball pushups -15
med ball counts -10
12lb med ball crunches -20
back extensions w/25 lbs -10
alternating v-ups 20
Cool down on bike for 10 minutes, then stretch.
Tuesday Dec. 19th:
Warm up: jog 1 lap, 10 leg swings each way, scissors, 10 iron crosses, 10 scorpions, sprint mechanics that take 15 minutes.
2*300 meters at 46 seconds with 2 minute recovery,
3*200 meters at 28 seconds with 2 minute recovery. (I don't like sprinting, but I just have to run these good to jump good).
2 lap cool down and strech.
