10.3.12 Strength

Workout 1
5 minute easy row, ride, run, jump rope
Then: 
2x15m Lunge + SL Balance + SLDL (SLOW!)
5×10 KBS (increase load each set)
3×5 Tuck Jump
Then:
Sumo DL Strength Ladder
10 reps 
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set 3x High Box Jumps
Start light. Get serious around 6 reps. 
Rest plenty between sets 
Then:
Cool Down with Static Hold Circuit
Rotate between the following movements for 8 minutes:
Wall Sit
Handstand Hold 
Low Plank
Then:
Actual Cool Down
 
Results
[gp_workout1]
 
 
Workout 2
“Hourglass”
2000m Row +
100x KBS @ 40# +
90x Frog Hop +
80x Burpee +
1000m Row +
70x KBS +
60x Frog Hop +
50x Burpee +
500m Row +
40x KBS +
30x Frog Hop +
20x Burpee +
2000m Row +
10x Muscle-ups
Player has one hour to finish
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos

Tony pulling 400#.