LIFT 122917

Friday, 29Dec17

Group Warm-up:  2rds

• PVC Pass Throughs – 12 Reps
• PVC Overhead Squats w/ Tempo – 10 Reps
• Banded Shoulder stretch on Rig – 1 min each side

Pre-game: 1rd

D-max Power Work Circuit

A) Overhead Throw x 25
B) Chest Pass Throw x 25
C) Rotational Throw x 25 Left / 25 Right
D) Kneeling Forward Push  w/ PUsh-up x 25
E) Sit-up Wall Toss x 25

Workout:

Strength, Muscle & Power

• 1) BB Power Cleans 8 reps x 3 sets
• 2A) Flat DB Bench 5 reps x 5 sets
  2B) Weighted Chin-ups 3 – 6 reps x 5sets
• 3A) Recline Rows (Rings or TRX) MAX reps x 4 sets
  3B) Close Grip Push-ups 10 reps x 4 sets
  3C) Sled Pull 4 x (down & back)

CORE: 3 rounds

30 sec Long Sit-ups – 30 Sec leg raise – 30 sec rest