Wednesday 12/10 Workout

"SEVEN" Explosive Dumbbell Circuit

Perform each exercise SEVEN times and move on to the next one.  Once you finish your partner will go.  You will perform the circuit SEVEN TIMES.

1. Dumbbell Swing
2. Push Up with Dumbbell in Right Hand
3. Non-Throwing arm Snatch
4. Single Leg Deadlift Left Hand
5. Push Up with Dumbbell in Left Hand
6. Explosive Goblet Squat
7. Single Leg Deadlift Right Hand

I will show you a few of the moves.  You will be moving fast.  Time out your circuits.  Try to stay the same time on each circuit.

Monday 12/8 Workout

Itsssss backkkkkkkk

1.  4 Sets of the shoulder program.  Up the weight and slow down your reps!!

2.  400 reps...LUNGES.  At least 40 percent of your 3 rep max for Front Squats.  Use plates if you can for better grip work.  

GET IT.

Wednesday 12/3

Explosive Day.  Legs/Chest/Shoulders

We are going to try and give your Quads a rest.  You should be sore from Monday so here we go.  Two Super Sets.

1.  Super Set 1=Hip Thursters and Med Ball Chest Pass (Will Show you) YOU GO..YOUR PARTNER GOES

8 Reps (60 Percent of 3 Rep Max for Hip Thurster)
Rest
8 Reps
Add Weight and Rest
6 Reps
Rest 
6 Reps
Add Weight and Rest
4 Reps
Rest
4 Reps

2.  Super Set 2=Non Throwing Arm Dumbell Snatches and Med Ball Back Toss (Will Show you)

8 Reps (You are going to need to figure this one out...)
Rest
8 Reps
Add Weight and Rest
6 Reps
Rest 
6 Reps
Add Weight and Rest
4 Reps
Rest
4 Reps

Med Ball Throws

Monday 12/1

Shoulder Work, Heavy Legs, Grip Work

1.  Med Ball Warm Up with partner.  Will show you the different moves.  Sets of 15 to 20.

Explosive Med Ball Warm Up

2. Lift with a partner.  He goes..you go..add weight..he goes..you go..add weight...

10 sets 10 Reps (About 75 percent of your Thruster Max..Maybe a little less if you feel this will be hard)

1 Set equals 5 Thrusters then straight to 5 Front Squats..

Have your partner go and then

Go Again

Do it ten times and not be able to walk tomorrow... :)

3.  Suitcase walks three sets per side.  45 seconds each side.