6.12.18 Training Sessions (2)

 

GENERAL FITNESS
In teams of two…accumulate as many reps as possible.
5:00 M.E. Wall Ball (20/14) +
5:00 M.E. Calories, any machine +
5:00 M.E. Bench Press (115/75) +
5:00 M.E. Rope Climbs
Each round is 20:00
Rest 3:00, repeat
Tally total reps
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
20/20 Xiaopang DB Rotations
10x Half Bridges, player with full bridges
Then:
DB Complex
Biceps Curl +
Upright Row / Hi-Pull +
Bent-Over Row +
Strict Press / Push Press +
Renegade Row
Set 1: 3 rounds of 6 reps each, AHAP
Set 2: 3 rounds of 4 reps each, AHAP
Set 3: 4 rounds of 2 reps each, AHAP
Rest as needed between sets
Then:
2-4-6-8-10-12-14-16-18-20
DB Floor Press (50/25) + 3x Fat-Grip Pull-ups
Then:
Rotator Cuff Work

 

 

PHOTOS