a) General Warm-up (i.e. 10 minutes cardiovascular activity)
b) Specific Warm-up (get ready for the focus of the day, practice technique, etc)
c) Workout (main focus of the day. i.e. circuit, lifting)
d) Supplemental (extra work needed to build a high level of fitness)
- Breathing supplemental
- Structural supplemental
e) Cool Down (i.e. 10 minutes cardiovascular activity)
Specific warm up for shoulder work:
3x5 Wall Squat
3x10 Shoulder Dislocate
4x (30sec Work/30sec "Rest") Push Press @ 2 x 10# DB
Then:
3x10 OHS @ 45#
Specific warm up for lower body work:
2x5 wall squat
2x10
3x5 goblet squat
20m oh walking lunge (front and back)
tuck jumps and squat jumps if power day
Supplemental work for building deadlift and/or lower back work:
3x10 Straight Leg Deadlift
3x10 RDL
300sec FLR Hold (Done in sets of 30sec)
300sec Overhead Hold @ 2 x 10# DB (done in sets of 30sec)
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