Thursday Strength

Stimulus:

- Barbell should be taken from a rack.

- Athletes are responsible for changing out their weights between sets.

- If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep.

- Score: Enter weights used for each set.  

Modifications:

Sub for DB’s

Close grip

Warm up:

10 Push-Ups

10 Empty Barbell Bench Press 

5 Reps @ Light Weight

3 Reps @ Moderate Weight

...Keep building (If needed) in sets of 2-3 to your opening weight.

On the 2:00 x 9 Sets: between each set

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 75

Set 3: 2 Reps @ 80

Set 4: 6 Reps @ 75

Set 5: 4 Reps @ 80

Set 6: 2 Reps @ 85

Set 7: 6 Reps @ 80

Set 8: 4 Reps @ 85

Set 9: 2 Reps @ 85-90%

Part 2

This workout is tailored to the athlete and what your needs and goals are. If you're looking for lean muscle mass lighter weight higher repetitions, to tone up. If you're looking for building muscle, and strength, more weight and lower repetitions.

-4 moments combination of upper and lower body movements.

Start athletes a different movements, if needed.

AMRAP

2 min per movement

1 set each

2 laps around all movements.

:45 sec between movements

BB Oh Extensions 65/35

KB/DB walking lunges 50/35

DB hang clean and press 50/35

LM squat calf raise 90/50

Score is weight and reps per movement

Use white boards