Wednesday, May 31st 2017

Warm-Up/Movement Prep:

Wrist Circles x 20 sec

Elbow Circles x 20

Cat/Cow x 10

Bird/Dogs x 10

Fire Hydrants x 5 p/side

Floor Wrist Stretches x 30 sec p/side

Lateral Lunge x 5 p/leg

Drop Lunge x 5 p/leg

KB RDL – 2 x 8

 

Strength:

Axel Bar Deadlift – 2-2-2-2-2-2

 

Conditioning:

Partner Workout:

3 Blocks of:

Player 1: 15 x Kettlebell Swings (Heavy) + 60 sec on Rower (Sprint Pace)

Player 2: Rest

Then:

3 Blocks of:

Player 1: 10 x DB Push Press (Heavy) or 10 x Goblet Squat (same weight used for KBS) + 60 Sec on Rower (Sprint Pace)

Player 2: Rest

 

Supplemental:

Fat Grip Hammer Curls – 3 x 5 (Heavy)

Barbell Suitcase Wrist Curl – 3 x 10-15

Crush Grippers – 8 x 2