Thursday

18

September 2014

In-Season

Strength

Amateur
Strength - Rest
Conditioning – Rest

Collegiate
Close Grip Bench Press 5×1 @ 90% of 1 RM (3-5 mins rest)
Strict Pull Ups 3 x max reps (1 min rest)
Bar Dips 3 x max reps ( 1 min rest)
Conditioning – Rest

Professional
Strength - Rest
Conditioning – Complete

Conditioning

Complete 6 rounds: 

Each round lasts 1 minutes:

50 lbs Ball Slams – 5 reps
20″ Box Jumps – max reps

Rest 60 seconds between rounds.

Each round lasts 1 minute. At the top of the minute, knock out 5 reps of ball slams. You have the rest of the minute to perform max reps of 20″ box jumps.

Post total reps of box jumps completed to comments.

Off-Season

Strength

Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)

Collegiate
Front Squat 5×3 @ 90% of 5 RM
Floor Press 5 RM

Professional
Front Squat 5×3 @ 90% of 5 RM
Floor Press 5 RM

Conditioning

Complete 7 rounds:

Each round lasts 1 minute:

2 pood Russian KB Swings – 15 reps
Assault Bike or Row – max distance

Rest 1 minute between rounds.

You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance.

Post total distance rowed or rode to comments.

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