ROD 112810

ROD

Sunday, 28Nov10

 

Rest Day

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Athlete’s Warm up: Perform 2 rounds

  • Medball chops
  • MB Triple threats (hip raises)
  • 15 Straight lying leg raises
  • MB Squat & push
  • Mobility Hip Stretch ( 4 reps with a
  •   3 cycles of mini band walks 
  •   3 sets skipping
  •   2 sets butt touch
  •   6 reps forward lunges w/ medball overhead
  •   6 reps lateral lunges w/ medball 
  •   6 reps rotational lunges w/ medball

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Athletes ROW (Mon Tues Wed)

4 rounds of 30sec work to 15sec rest of

  • Power stepups with slow deceleration
  • Single leg squat off the box
  • Jack Knife w/ MB & alt legs
  • Single leg  jump rope
  • Kettlebell swing
  • Kettlebell front squat

Athletes ROW (Thurs Sat)

4 rounds of 30sec work to 15sec rest of

  • Stab ball S/L push out
  • Burpees
  • Lateral lunges w/DB overhead press
  • Reclines
  • Slam Ball
  • Push-ups

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